How can I improve my 5k time?

Question

I started cross country conditioning about 4 weeks ago and have been working very hard, but we ran out first 5k this morning, a pratice race, and my time was 25:37. I am 13 years old, 5'2 and 105 pounds. It was very hot outside, could the heat have affected me? I want to get my time down to, say 22 minutes. I practice with my team 6 days a week. How can I improve my time?

Answer 1

HIiT

High impact interval training

kettlebells

Mental thoughness is your goal here.

Answer 2

run on a path of gasoline and have someone light it on fire a few seconds after you start

Answer 3

To improve your 5K time get extra Zs get at least 8 hrs sleep don't drink anything but water when you run "No Gator Aide or Soda Pop" take in some proteins and carbs but don't over eat because that will slow you down. If your going to run a 5K race train to run 7K or more if you can? That way when you run the 5K you won't feel like you used up all your power by the end of the race.

Answer 4

You are doing everything you can to improve, and I am sure you are improving. Running 6 days a week is great, and that's a good time for a 13-year-old girl. Keep up the hard work!

Answer 5

You have a decent time for your age.  You could improve by changing up your course.  Adding hills to your practice runs will help with you endurance on your regular run.  Of course the heat probably played a part in your time.  Stay hydrated and I am sure you will improve over time.

Answer 6

First off, I am glad you are starting the wonderful sport of Cross county running.   You should not be discouraged, 4 weeks is a short amount of training time and a time of 25:37 is respectable for a beginning runner for your first 5K race.  Now that you have had your first race you will have a better idea of what to expect.  The best way I have found to improve your times in distance races is to "speed train".  During practice you run your normal pace, then for about 100 yards, sprint as fast as you can...resume running at your normal pace for at least a quarter mile, then sprint again for 100 yards.  As you build up stamina...you can increase the distance you sprint, and shorten the distance between sprints.  This will be very challenging at first so don't get discouraged.  Try and keep a record of your training so you can track your results.  You may also want to ask some of the more experienced runners on your team if you can train with them, it is more fun to run with someone else and you can try to keep pace with them.  I wish you all the best.

Answer 7

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Height

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Best Mile Time

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# of Miles you are willing to run per week

Level of intebsity you are willing to do (easy, medium, hard, etc.)

Amount of time you can set aside for running each day

Current fitness self rating (1-10)

Current Mileage per week

Distance of current long run

Current # of days ran per week

Current running shoe

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Answer 8

Heat definitely affects your running time.  I personally ran my best times when it was pretty cold outside.  Of course, many othere people run better when it's warmer.

It's a good thing that you're running 6 days a week, and not everyday.  It's very important to have that recovery day.  I know what it's like to run every single day; it burns you out.

In order to improve your 5k time, you need to be able to run longer and faster than what you need to run at the race.  I don't really know what you've been doing, so I can't really help.  Try talking to your coach about designing a program that suits you.  What works for one person may not work for another.  Good luck in your season!

Answer 9

try interval trainining...etc run for 10 mins then walk for 5, run for 10 walk for 3 and so on. gradually increase the amount u run and decrease the amount u walk. also try sprinting then jogging and walking. this form of excersisce is called fartlek google it and u will find good workout plans....also google interval training!!

muscles need time to recover so try to run every other day instead of every day...good luck (:

Answer 10

run

Answer 11

SO WHAT ??  You ran your FIRST 5K today and you're disappointed.   Don't be a wimp, running is hard work and you need to train to get better.

What are your workouts like that you do 6 days a week??  I'll bet the only thing you're not doing right is exercising PATIENCE.

Good Luck

Answer 12

The best way to increase your speed is to do intervals.  You want to work at a speed faster than your 5k pace which was an 8:15 mile.  You should work at some where near you 1 mile pace.  I would recommend something like this 600m, 800m, 1200m, 1200m, 800m, 600m.  Each one should be run at a progressively faster pace with the last 600m being your fastest of the work out.  Take about half as long to recover from each interval as it took you to run it.  

I wouldnt recommend doing this kind of work out more than once per week or once every other week.  Other types of training that would help would be longer tempo runs at just a little slower than you 5k pace, and hill repeats.

Answer 13

Lose your weight . Improve your stamina . Eat vegitable food. No non veg food. Do  YOGA . then u can see better result in 1 week. You will finish 5k within 20.dont worry be happy.