5k training help?

Question

my very first crosscountry race is in october and the distance is 3 miles or 5k i want to achieve a time under 16:00 min. How do I do that like what kinds of workouts should i do, what type of speed and distance workouts should i do.

Answer 1

There is a very good training schedule in the newest Runners World magazine for increasing your speed if you're already a good runner. It includes tempo intervals, sprints, aerobic intervals, tempo runs, etc...

Answer 2

uhmm.. practice at a gym and do ladder drills and double killers (suicides).. uhmm we did seventeens and just ran up and down a huge hil for like an hour. seventeens are where you go to the half court line and back to out-of-bounds line and that counts as one just do that 17 times it is a distance exercise. double killers ( suicides) are where you run to the foul line and back then again then to half court and back then again then other foul line and back then again and then full court and back then agian . it is kind of complicated.   ladder drills are where you run to half court 2 times in a row (no breaks) then after the two double the number till you get to 16 then go back down the numbers. (2,4,8,16,8,4,2 how the ladder drill works out

Answer 3

It sounds like you have your stamina down packed. What you need to work on is your speed. You should read that Runner's magazine that the first replier mentioned. Just go to www.runnersworld.com and they have a lot of advice for 5k's and they even offer workout regiments. But what I can advise you to do is sprint up hills three times a day three days a week. I've been doing this - I'm also training for XCountry next year - and I couldn't even walk straight for a week, but like the saying goes: "No pain, no gain". I'm pretty confident that I'm getting faster and it can work out for you too.