I need to get back into cross country shape! running 8 min per mile pleaseeeeeeee.?

Question

I am going to be a female senior in high school. I run all three seasons. For 5K my best is 20:40. I run a mile in 5:44. Two miles in 12:27. This past May, I sprained my metatarsal ligament in my foot. That had me out for 8 weeks. I am just starting up again. I am majorly discouraged since I have a cross country season coming up in less than 2 months and I need to get back into good shape to be racing at 6:45 pace! I have only been able to do 2 miles or so at around 9:20 pace! ugh. I want to get back to 8 mins mile pace. Please help me.

Answer 1

Well i would just start putting in some base for about a month.  Start off with low mileage and work your way up.  Try doing a 3 mile course a few times at the same pace until it becomes easy, then step it up to a 4 mile run.  Just don't rush it, take it slow and you will be alright

Answer 2

Don't worry too much. I'm in the same situation. Start out with 30 minute runs. Preferrably not on concrete. Try grass or a tredmill. You'll feel exhausted and drained very quickly, but that's normal. You've been out for two months, so take it easy. Eat alot of carbs, and drink nothing but water. OKay, you can slide, with gatorade. :-) E-mail me if you need more advice. This is my field of expertise! Good luck in your season!