5k crosscountry help?

Question

im a fish in highschool im 14 im trying to get below a 20min 5k my first time is 22.22 how can u help me!

Answer 1

ok here's the deal i've got a complete program for you to try but it would be a pain to post in my answer here's a sample week and if you like it email me and i can forward a summer training workout program i followed this program this last year in cross country for my first season running the 5k and i started on jv running a 20:38 and i was on varsity lettered and ran an 18:01 at the end of the season and at your age 20 min is an excellent goal...if you would like the summer workouts contact me through my answers page and i can forward them to you through email

MONDAY-EASY: 5 miles or 45-50 minutes

TUESDAY- mile repeats with 3-4 minute jog-recovery between miles.  Run these at a brisk pace, but not at a “race” pace.  2-3 sets (mile plus recovery =1 set_

WEDNESDAY- THRESHOLD INTERVALS plus 4 strides: 5-minute intervals at your 90% racepace with 1-min. walk-rests. do enough to get about 3 miles and then the 4 strides are a brisk turnover stride out for 200m

THURSDAY&FRIDAY - EASY:  repeat Monday workout

SATURDAY- 1200m repeats with 3-4 minute jog-recovery between intervals.  Run the 1200’s “hard.”  2-3 sets

SUNDAY- off or 40-50 mins easy

Answer 2

You can better your time by improving three areas;

1. Stamina: increase the distance of your weekly long run gradually. Eventually (over time) build that run up to 10-14 miles.

2. Speed: Once or twice a week run speed workouts. Distances will be shorter than your 5K race but run at a faster pace. Hill workouts are particularly useful as preparation for cross country races.

3. Running efficiency: Your above will help with this. Add some running drills. This training will help you run faster with less effort.

Remember that proper rest is as important as proper exercise. Neither will work without the other.

I am including a link for running drills.

Answer 3

go to practice everyday..a 20minute 5K is really easy once u start training seriously

Answer 4

run 5 miles everyday...and 20 and 19 minutes are horrible..unless you are a girl