How to get faster in cross country and track

Question

my freshman year for cross country i ran a 20 24 3 mile and for track in a 2 mile a 12 44 but i want to get down into the 18s and 11s this year my soph

Answer 1

if your running that slow, i don tthink its your fault.

your coach is probably really bad.

my school's coach Jim O'brien trains anyone to be really good.

hes was something like the best high school XC coach in california.

Answer 2

just keep pushing yourself. when i first started track i could barely run a mile and i ran extremely slow, i was soo out of shape.  I just kept pushing myself and ran with friends so it was harder to stop and walk and i can run ten or so miles comfortably now.  Keep training to go faster and farther but remember to keep eating healthy so you're not straining your muscles.