How can I improve my 5-K time? I'm about to be a softmore in high school and need to get faster?

Question

I need to improve my 5-K time for cross country. I now have a 3 mile time of 19:40. How much is the right amount to run over the summer? How can I shred my time?

Answer 1

i do XC also and my coach gave us a summer workout thing. just try to set a goal of miles every wk and keep building it. like one week we were suppose to run like 18-25 miles or something like that so just try to build it up, weight train, do abs, and no sodas!

p.s- i think the last wk we run 30-35 miles!

Answer 2

There is no right amount to how much you should run over the summer you should push yourself to the limits but don't go so hard that you injure yourself. You should be doing a mixed day schedule running 5-6 days a week. One day do a short fast run like a 2-3 mile run. The next day do a really long slow run of about 6-7 miles. Then the third day should be a mix of both at about 4-5 miles. You shouldn't run all 7 days because your body needs to rest. Also work on your ab strength because I have found that it is really helpful. All these distances can be adjusted to what you feel comfortable with but, good luck and keep running.

Answer 3

Here's what you gotta do. Find that one guy with the god given talent on your team and start trying to beat him every single practice. Then pick two nights a week to do two a days, and run about two miles each at an easy pace. Then during races follow whichever of these fits you.

- Tall and skinny: try to keep your stride longer than anyone else'. Up hills make it smaller and faster almost like shuffling and don't forget to pump your arms.

- Shorter and more filled out: you just pick a group of people and stick with them till a hill then on the hill kick your pace up and catch the next group. Same thing around turns. And at the gun try to be in the top fifty starters. Be careful not to burn out though.

Answer 4

you dont need to "shread your time", thats really good already...

Answer 5

i have a friend who runs in crosscountry and track. and he runs alot!!! hes one of the best in our state so what he does is working for him. the other day he ran a 8mile before 12pm and then ran a 3miler during evening. crazy to me but i guess normal for him.

Answer 6

Make sure that you run consistently throughout the summer.  Summer workouts will definitely improve your time for the fall.  Just run at least a quick 4 miles every day.  Run, run, run, and good luck in the fall.