I need to get my 5k time down for xc?

Question

alright so this fall i'm doing cross country for the school. the practices will be starting mid august. my fastest 5k time is a 24:00, i'd like to get it down to a 20, any suggestions are welcome.

Answer 1

um mybe do some fast sprints and a couple fast 800 meter runs! hope u do good! : ]

Answer 2

kinda late to take off 4 mins in one summer, but put in LOTS of miles this summer, nothing shorter than 4 miles a day, 6 days a week and bike the other day for at least 1 hour.  in the summer you should be able to put in 350-400 miles total, thats a good number. Good luck.

Answer 3

it is all about strength training

this is just to total your speed to make you go faster and potentially farther.

Monday - normal run

Tuesday - 4 min sprint

Wednesday - normal run

Thursday - hills (find i nice steep hill and run up and down it a good number of times)

Thursday - normal run

Friday- 4 min sprint

that is a nice 5 day routine i did, and would be a good thing to get your seed up

good luck.

i got to do i 5km in 19 min

and I'm now planning on doing to Boston next year.