Can I lower my cross country time by 6 minutes and 30 seconds? My PR is 38.30 and I want to get it down to 32.

Question

I have all summer to train to lower my time. I want to lower my time by 6.30. In order to make the team I need to run 5 miles in 32 minutes or less. I am willing to train as hard as possible. Currently my schedule is 4 distance days of 3 miles. Then 3 speed days, I am starting my speed days small with only one mile either doing 4x400s or 2x800s. One day of the week I do 1 mile, and I time it. I am trying to learn to run a 6 minute mile pace. I need to cut it down by over a minute. My old PR is 5:45, now since injury I am up to 7:00. Is it possible to get myself to improve enough. I am willing to go all out!

Answer 1

thats hard..i did 10k in 37:23

Answer 2

You run 5 miles? Are you in college?

You need to run at least 40 miles per week

You need 3 workouts per week, 1 interval, 1 cruise, 1 speed

the interval is 6x800 in 3:30 with equal rest

the cruise is 3miles in 21minutes

the speed is 95-100% effort 6x200 full recovery

the other workouts are distance

Answer 3

ok listen closely!!!!!!!! DONT BE A FOOL LIKE ME go on the track and do sprints!!!!! not cross county sprints is what makes long distance u could run 5 miles and get nothing its the sprints man