How can I run 5k in under 30 minutes?

Question

I'm a 16 year old girl and I'm trying to qualify for a 5k. We have to be able to run 5k in under 30 minutes. I timed myself and I got 35 minutes. The course we are running on has a few hills and is mostly grass. What can I do this weekend to improve my time before Monday, which is when we are being timed again?

Answer 1

If you ran a 5k by yourself and got 35 minutes, you should be alright when you're in the race because you will be more competitive. You should use a watch during the race to pace yourself for sub-6:00 1k splits or sub-10:00 mile splits. Today, you should go for 5 miles at pace that's a little bit slower than your 5k pace. Work on controlling your breathing. Finish with about 5 stride-outs (starting out slow and building up speed for about 100 meters). Tomorrow, run the course at the fastest comfortable pace for you (maybe finishing at 45:00?) - meaning it should be faster than an easy jog, but you shouldn't be tired or out of breath when you're done. For your race, make sure you've used the bathroom and have had plenty of water at least 20 minutes before. Also, make sure you've stretched well - you should be loose, but not sore. Good luck!

Answer 2

run hills.

pace yourself.

not much to do but run. maybe ask to run with the schools xc team.

Answer 3

Practise running up hills. If its grass get proper running shoes, with studs in the bottom if you're allowed.  

Practise Practise Practise. +At the end, remember to run faster/ maintain your speed. A lot of people slow down and get slower times or they get over taken.  

Answer 4

Its most likely just a mental thing, anyone can run 5K in under 30 minutes as long as you tell yourself you can, and ignore the pain.

Answer 5

run 3 miles everyday before monday..

--good luck