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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Running Hs cross country will NOT get him there. He needs to run a mile FAST. This means lots of sprints. Yes, talk to the coach, but also, go to the track and practice running short, fast distances on repeat. [/quote]

This is all wrong.  HS XC is the way to get the running fitness.  Sprinting is a different animal altogether.

- Track coach[/quote]

XC paces are far slower than a 5:20 mile.[/quote]

No, they're not.  Have ever been to a HS XC meet?  Boys run a 5k and 16-17 min finish times are common.  A 5:20 miles for most of these guys is a cake walk.[/quote]

Well, now I am super impressed by hs xc. [/quote]

PP is wrong. Most high school runners are nowhere near 5:20.[/quote]

From an XC and track perspective 5:20 is an okay time for a freshman. It is very attainable for anyone who trains a little. If I had to give a loose parameter I would say 4:50 or better is "varsity caliber" with lots of local kids running in the 4:20s and 30s. 4:50-5:10 is firmly JV. Anyone over 5:10 is just along for the ride. Not uncommon for the top local HS teams to have 20+ sub 5 milers.

In XC, 5:20 pace for a 5k is pretty quick. It would usually put you right around the bubble for Top 25 in each state classification (generalizing here because each course/field is different)

[/quote]

You must have a very fast school. For the VHSL 6A state championships, 2 runners had their second mile under 5:20, no one was had even a single mile better than 4:41, there were no sub 4:30 miles at all

https://va.milesplit.com/meets/462160-vhsl-class-6-state-xc-meet-2022/results/865064#.ZFOutOzMKWs[/quote]

Not talking about averaging 5:20 a mile for a 5k but rather a kid that runs a 5k in say, 17:30 or even an 18 flat, is easily able to run a single mile in 5:20.  ie what you might expect a time in one race/distance(5k) to [b]TRANSLATE[/b] to a different distance(1 mile).

[/quote]

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