How can i lower my times to the low 17s?

Question

i am a sophomore in high school and i run about ten miles everyday, and do speedwork once a week. and believe me, i push myself harder everyday. i run on average about 18:20. but when the meets come, it seems like my limes never improve. what should i do?

Answer 1

Consistancy in training is a key element.

You are doing a lot of running, but it probably is not the most effective way to improve.

I think you need a bit of variety in your running program as you can get bored.

Here is what I call my base program which I have based on your 10 mile runs. . You might want to do some time trial/races just to check on your speed levels.

Mon 5 min fast/ 5 min jog x 3 @ 2 mile race pace

Tues 15 mile run or 1.5 hours

wed 20 - 30 min tempo run @ 30 sec - 1 min. slower than 10 km race pace. Should be striding out nicely without a great effort.

Thur as for Tues - could do these on hills - these are easy recovery days

Fri Rest or 8-10 x 100 sprint/300 jog around a track

Sat Timetrial 5km - even paced race effort no sprinting

Sun 1.5 - 2.5 hours easy

All faster work should have a warmup & warm down component of running, stride outs and stretches.

This is a great base program and just work into it. Wed could be another easy run day if tired, and that should be the case for any day. Try not to have more than 2 days off in a week.

Blood renews itself in the body ever 6 or 12 weeks so after these periods you should see good improvement.