How much can my time improve in 12 months? please answer!?

Question

I currently run a 30 min 5k, we did summer training and all that. Now is regular cross country practices and after cross country season I will be doing winter conditioning. After that either track or some other spring conditioning, and then summer conditioning again. My question is after all of this, how much do you think my 5k time will end up being or how much time would I shave off? I push myself everyday. To letter you need to run a 22 min 5k. I am a freshman. Also, my workouts include 40 minutes or more of running 6 days a week (we mix it up, like fartlek, tempo, long run etc.)

Answer 1

Sounds like you really know your stuff. Mixing up your runs is great - tempo runs will help increase your speed. Try working in some hills or running on an incline. It helps build strength in your legs. If there are no hills around you you can work in some stairs or bleacher runs. (be careful on these not to land wrong and tweak an ankle, so start off slow).

I'm a distance runner, and for me running 6 days a week sounds like a lot. It might suggest on some weeks to incorporate cross training in place of running. Perhaps 4 days of running and 2 days of cross training. Or 3 and 3. Things like yoga can help your flexibility and is great for runners to enhance stretching. Bike riding can strengthen the legs. Swimming is an entire body workout and light weight lifting can increase blood flow and metabolism. Ab workouts will strengthen your core and give you a good base for running. Sometimes it is a good to do non-impact workouts so that your body doesn't become accustomed to a repetitious workout. Give your feet some rest and it will also give you more strength to push yourself harder on the running days. Hope that helps.

I keep a runner's blog if you are interested, it usually has good tips and great storeis. See below. Good Luck.

Answer 2

It really is not impossible to get to a 22 min 5k by the end of the season, I had a friend run a 35 min 5k and by the end of the season she was running a 24 min and it was her first year running. As for me I shaved off an entire minute off my 800 meter time from a 3:15 to a 2:17 which is a incredible amount in just a season of 4 months. So really it is very possible to end with 22 minutes or even better. The great thing about cross country is that you can take an average of two minutes off at every meet easily. At that rate you will get the time you want by the fourth meet. I wish you luck