Improve 5K Pace,Running Drills-Schdules

Question

I'm In My 2nd Year Of Xc, My 1st Year I Focsed On Just Finishing Now I Want To Make Varsity,I Got About A Month Left(I've Been Running All Summer,I Just Haven't Improve)

Answer 1

If you want to be good at XC, you need to run distance.  Start running 5-8mile runs, 3 days a week.  Mon/Wed/Fri maybe.  Once the XC season rolls around, you will be able to stay with your better runners and not fall back when running distance.

Your speed and pace will get better the more you run, but you need that solid base distance training to work with first.

Answer 2

its my second year two. im in the same exact problem. i've worked myself up to do the 3 miles. i did it a lot slower at first, im just working my way up to a faster pace.  

Answer 3

Once you get into practice you need to follow the coach's program.

To run faster you need to train faster, do a tempo run one day each week, and do intervals, either on a track or the trail.

Run 800s with a 1 minute rest, you should do 10 and do them at your projected race pace or a little faster.

You can also do timed intervals, where you run at race pace for 2 minues, then run easy to recover for 1 minute.

You must condition your body to run at the pace you need to do in a race.