I'm a cross-country runner and my season is about to start..what work out should i use to get to a 4.30-4.40

Question

hey people! i'm a track/cross-country athlete and my track season just ended and my cross-country season starts in about a month. As of right now my mile time is 5 mins. and 37 sec. i was wondering what kind of work out schedule could i go on to make my time around 4 min. and 30-40 sec. because i'm starting 9th grade this year and to be good i need to get my times down. help please!?

Answer 1

Listen to your coach when you start. For now, do nothing more than base running.

Answer 2

I always think it is a good idea to take a two week break between seasons. That means two weeks of active rest.

You can run, but not hard.

When the cross country training starts  you should do what the coach plans for training.

It is a problem when people train too much.

If you try your best and not short the workouts you will be as good as  you can be.

Running more than prescribed is a good way to get injured.