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sub 10:00 2 mile proportion? (Read 124 times)

    I am a freshmen in high school, and was 2nd on my team in cross country and ran 16:10 and 17:02(3 mile and 5k)

    my best mile is 4:49 and my best 800 is 2:08.

    this season im going for the 2-mile specialist type.

    i will need approximately  sub 10 to move on past conference, which is my goal.

    what i'm asking is how much should improve my mile to run a sub 10? ive ran 4:49 like i said and my best 2 mile is currently 10:28(never raced it in track, 10:28 was my split for my 3 mile)

    or if you're right around sub 10 what is your 1600 time?

      I'd say most high school runners are ready to break 10 minutes when they are consistently running under 4:40 in the mile.

        I'd say most high school runners are ready to break 10 minutes when they are consistently running under 4:40 in the mile.

         

        okay, im 5'4" and about 110 pounds. i am definitely not the strong type as far as my mile goes, i have a ridiculously high vo2 max and pain threshold. will the fact that my body type is not suited to run a really fast 1600 change the sub 4:40 or no?


        Interval Junkie --Nobby

           

          i have a ridiculously high vo2 max and pain threshold.

           

          Man, you're going to love marathons when you get older.

          2014 Goals:  sub-3 Marathon 

          Current Status 06/19: Pelvic stress-fracture = 6-weeks of no running.

             

            Man, you're going to love marathons when you get older.

             

            oh, I know! i ran the chicago rock n' roll half marathon this summer and ran 1:18:39 and loved it!

               

              okay, im 5'4" and about 110 pounds. i am definitely not the strong type as far as my mile goes, i have a ridiculously high vo2 max and pain threshold. will the fact that my body type is not suited to run a really fast 1600 change the sub 4:40 or no?

               

              I'd say 5'4" and 110 is not so shabby of a body type for a miler as long as you've got some jets. Be positive about your potentialities.

               

              Some folks will be able to run sub 10 without a 4:40 mile, but in HS that's the exception.


              Feeling the growl again

                 

                okay, im 5'4" and about 110 pounds. i am definitely not the strong type as far as my mile goes, i have a ridiculously high vo2 max and pain threshold. will the fact that my body type is not suited to run a really fast 1600 change the sub 4:40 or no?

                 

                A speed type is going to need to be close to or under 4:40 to break 10.  An endurance type, the 5K becomes a better predictor and the mile not as relevant.

                 

                FWIW I'm the endurance type and the first time I broke 10...BARELY, and with people alternating to provide me constant pacing...I had recently run a 16:17 5K on the track.  My mile time was in the 4:45-4:47 range.  Conversely when I was in 4:36 mile shape I was low-15s for 5K.

                 

                So if you are really an endurance type you need to be looking at 30-45sec off your 5K, perhaps less as what you quoted was XC and I'm talking track.

                 

                Forget your body type as an excuse, 5'4" and 110lbs sounds like half the African runners.  Smile

                "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

                 

                   

                  A speed type is going to need to be close to or under 4:40 to break 10.  An endurance type, the 5K becomes a better predictor and the mile not as relevant.

                   

                  FWIW I'm the endurance type and the first time I broke 10...BARELY, and with people alternating to provide me constant pacing...I had recently run a 16:17 5K on the track.  My mile time was in the 4:45-4:47 range.  Conversely when I was in 4:36 mile shape I was low-15s for 5K.

                   

                  So if you are really an endurance type you need to be looking at 30-45sec off your 5K, perhaps less as what you quoted was XC and I'm talking track.

                   

                  Forget your body type as an excuse, 5'4" and 110lbs sounds like half the African runners.  Smile

                   

                  Okay, well I'm definitely an endurance type, that's for sure. For Illinois high school track they don't have 5k. And theirs really no gauging my 5k cause the only serious ones I've ran I got 17:15 on a track in July , and  the 17:02 was on the hardest course in IL.( SIU Edwardsville) look that one up if you would like to cry.


                  Tallbackanator

                    Just as a comparison, I ran a 16:30 5k my freshman year in high school, a 9:59 3200m and a 4:38 1600m.

                     

                    Most guys I know in XC who ran about a 17:00 5k hovered around 10:15. I think you're definitely capable, you'll just have to work your ass off. Put in the miles this winter and beat my freshman PRs!

                     

                    By the way, your 3 mile would be sub 16 if you didn't run two 5:14 miles (10:28) and a 5:42 last mile (16:10).

                     

                    Good luck.

                      Just as a comparison, I ran a 16:30 5k my freshman year in high school, a 9:59 3200m and a 4:38 1600m.

                       

                      Most guys I know in XC who ran about a 17:00 5k hovered around 10:15. I think you're definitely capable, you'll just have to work your ass off. Put in the miles this winter and beat my freshman PRs!

                       

                      By the way, your 3 mile would be sub 16 if you didn't run two 5:14 miles (10:28) and a 5:42 last mile (16:10).

                       

                      Good luck.

                      Well it was a really badly run meet. That two mile split was probably off thinking about in retrospect. I'm A smart runner and I usually run negative splits.

                        Last spring my son was 4:46 and 10:10.  Therefore, I think the 4:40 gauge is probably pretty good.

                         

                        On the other hand, a thousand years ago I was 4:32 and 10:01, so clearly an underperformer at 2-mile.

                         

                        Put in your miles this winter.  Smile

                        - Joe

                        all running goals are under review by the executive committee.