I have to run 3 miles in under 30min...?

Question

for cross country...i know thats pretty slow but i got a 9minutes on the mile and i have to account for thh fact that i'll be really tired...

any tips for how i can do it??

coz i have difficulty doing a single mile so idk how i'll do 3 miles in under 30 min

Answer 1

Doesn't sound too hard...b/c I can walk 4 miles in under 45 minutes WALK the entire way.

Answer 2

That's really not such an awful time for women's cross country. I am a guy who used to run cross country years ago and I could run 3.1 miles in just under 17 minutes. But I am badly out of shape now. I would say that you should do hills training one day, long distance the next (do about 5 miles), do sprints the next and do long distance again on the next day. And take at least one day off per week. That is important.

Answer 3

I was in your same position when i was younger. It was my freshmen year in cross country and i joined late. I ran like around a 9 minute mile also. I just paced myself and focused on the finish line. You can worry about all the other people in the meet. Do it for yourself. make a personal goal to get better and finish faster. I cut about a minute off of my time by just focusing more my second meet. you'll do fine in cross country. it's awesome and very fun! good luck!!!

Answer 4

breath threw the nose only, it helps with the breathing, and stretch before runing. that's all i know sorry.

Answer 5

wow are you like 8 years old? 9 minutes for a mile???? Just practice and don't fool around when you practice. Run, life weights with your legs, lunges and squats.

Answer 6

First, relax, you'll do FINE!!!!!!!!! You never HAVE to do 3 miles under 30 minutes, it's just an average. Trust me, you'll do better than 30 minutes;30 minutes is like for people that walk the WHOLE race. Just make sure you start out a little faster, and then just settle into your pace. Don't give in to the urge to want to be in the front, most of those in the front will give in, in the middle, and will finish close to last.

Tips? Just train before the season......start out with a really slow jog for a mile......then the next day do a bunch of hill workouts,....then rest the next day......then do sprint workouts(for the beginning and end of meets), and then repeat........

Make sure you work on the hills.......most people walk on them....so if you run up them you will get ahead and will do better. After a tiring hill, in a meet, just slow jog until you get your breath back.......

Hey, don't feel bad....last summer before i started running x-country my mile time was 10:40....after training, I can know do a 3.5 mile x-country race in about 14 minutes. You will do fine, you are starting out better than I did. Just push yourself, and make sure you set a goal. My goal was to make Girls Varsity my first and last middle school X-Country season, and I did it. Just don't stop believing. When I first started X-Country, my coach thought REALLY bad of me, and he stuck me in the worst group. Then by the first meet, i was finishing 4th in Varsity.

Good Luck!!!!

Make sure you drink plenty of water and stretch a bunch!!!!!!

P.S. I just finished Middle School running, so now I am SCARED for High school,...........you are SOOO lucky, we have to run like 50 miles a week once the season starts...right now...it's only about 30....we'll have to do 12 miles a day!!!!!!!!!!!

*Just remember to have fun!! Make sure that you work your arms, when your arms move, so do your legs. And, when your legs move you get longer strides, and longer strides means you cover more distance in less effort and time. Pretend like you are reaching for something in front of you!

*And, when you run run with your hands straight....don't bend them.....when they are straight they are air resistant, and they prevent you from squeezing and causing pain and tension in your arm..........

*Also make sure that you breathe in your nose and out your mouth as slowly as you can when you run, I know that your body is telling you to huff and puff, but that doesn't get very much oxygen to your muscles, and your muscles need oxygen to work properly........

Good Luck!!!And, have fun!!!!(I know I already wrote that, BUT...it is SO important that I wrote it twice!!!)