How can I get a 19:30 5k? My PR for the mile is 6:57. I have about 3 1/2 months.?

Question

How can I get a 19:30 5k? My PR for the mile is 6:57. I have about 3 1/2 months.?

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

run a lot... do a few long distance runs like 8-10 miles with some speed workouts, 800m or 1000m reps, and then some easy days in between do that 6 times  a week and u should have a lot better times if u run ur hardest on the speed workouts