Have I peaked? What kind of season can I expect? (experienced runners/coaches please)?

Question

Hi, I'm a high school runner, I spent the summer in the US but I live in Singapore. I trained for about six-eight weeks running almost every day averaging probably 3 or four miles per day. (I know its not actually much- i just started cross country last year- i'm a senior by the way). so in the last week of summer i ran a timed 5k and did it in 18:40, which is definitely my best time. the problem is, tehn i went back to singapore which is very hot and humid, and so this first week ive been back i havent run very well- we did a timed mile after an easy 20 min workout and i ran a 6:30, although i wasnt very tired at the end. what i want to know is will i be able to improve on that 18:40 time or did I peak over summer? (and im inexperienced so im not exactly sure about what it means to peak) Will I be able to build now off that time and get faster? and what should i be doing to train on weekends- long runs or speed runs? (we practice 5 days a week with two speed workouts and one long workout and then kind of two runs somewhere in the middle.

Also, I feel like my pace is just slower here. since we race only 3.2k, how can i make sure that i am running the pace (or faster) i was in the states? also any extra advice would be great.

Answer 1

Well, I'm going to start with the definition of peak, since you said you aren't quite sure of the meaning.  Peaking generally has 2 meanings associated with it.  The first, and the one you seem to be referencing, means to be at the point where you cannot improve.  The second meaning is to reach maximum fitness, which often is a goal runners have for certain races during the year.

I find it very impressive that you ran an 18:40 5k, yet only a 6:30 mile.  You could probably drop that time down very easily.

I believe you absolutely will be able to drop time off of that 18:40.  Most people don't peak (1st definition) after 2 months, or even a year.  Don't worry, you'll be able to do better

3.2k, 3200, or 2 miles.  It's a different race.  Generally, the goal of the 2 mile is to run both miles at an even pace, around 10 seconds slower than you run 1 mile per mile.  It's a much faster race, and will need lots of training.  However, you'll surely be able to do the distance if you can run the 5k.

You weekend run should depend on what you do on friday.  if you run a workout on friday, take saturday as a recovery day, meaning 20-30 minutes light, with good stretching before and after the run.  If you do a recovery day on friday, consider taking saturday as a long run day.  i always find i have the time to do a long run on saturday.

hope it helps!

~Abab