Getting 5k time down?

Question

I am training for XC and i currently have a PR of 22:12 5k time. I am running 25-30 miles a week. I have all summer to train. By XC season what do you think my 5k time will be at if i train hard?

I would like to be near the 20 minute mark..

Answer 1

if you really want to get your time down follow this program

http://www.halhigdon.com/crosscountry/cr...

it really works and you get so fit and you get a lot of stamina!

Answer 2

I would allternate on this scedule, a nice easy 3 mile run in the morning for endurance, and a hard 3km for speed. Worked for me, i had a time of 19 min and something.

Answer 3

go to runnersworld.com and click on smart coach by ascis.  This is a great tool that will make a training seclude for based on you.  I love this tool and I hope you do to!!  I hoped this helped!!  Good luck!!
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