10k in three months?

Question

I want to run for my XX team this fall, and their race distance is 5k (3 miles), but i like to train extra so running the race isnt hard. I have 3 months to train. Does anybody have a plan or suggestions to help get me to that level? Right now the most i usually do at one time is 2 miles.

Thanks

Answer 1

Edit........thanks for answering,  just plan on training for 5K,  you'll be doing a long run, which should be about 5-6 Mi. (10K is 6.2).  each week in which I would tell ya don't worry about your pace as much as running easy and steady to complete this dist.  With doing 2 Mi., 3 times a week you need to slowly but surely get your mileage to like 15-20 miles a week.  This will make the 5K distance much easier.  For now I suggest running 2.5 Mi., 4 times this week then next week I would do one 5 Mi. run with the others at 2 Mi.  Then the 3rd week keep your 5 Mi. run with two runs at 2 Mi. and then one more at 3 to 3.5 Mi. .......eventually work on running 2 days a week at 5 to 6 Mi. then the other two make sure to keep your speed by running fast pace 2 Mi.  This will get your mileage up and should get you more use to doing the 5K distance.  Good Luck, contact if need any questions answered.

Answer 2

Well I'm going to try out this coming fall for my team. I got a plan from a person on this site, and it seems good. If you want it, Email me. Other than that the coach at my school told me to run 45 -65 miles a week.

GOOD LUCK!!!!!!

Answer 3

In three months and not knowing what past running experience you have my best suggestion to you is build your base.  Start out easy 2-3 miles max and build up to 6-8 miles if you can.  The best way is to train everyday, consistency is the key.  Run 2-3 miles to start with and one long day a week, adding 2-3 miles more on your long day.  It is wise not to race everyday when your base training.  miles miles miles, When you have enough of them under your belt the XC season is not as bad and your have a better peak at the end of the season.  twice a week, not on your long day, run some pickups after your regular run.  EX. 5X100m easy,easy,medium,medium, hard.  This keeps your legs sharp.  Be sure to encorporate a streching program as well, you want to keep loose and enjury free.  Stay in good shoes, if you start to get pains in your feet or shins you might need new shoes.  It is also a good idea to try and run on soft surfaces, grass, sand, dirt, hills.  Mainly because this is the type of racing surfaces you will be on during races and if you train on it the proper leg muscles will get developed.  Good Luck and Happy Running....