Is it possible to take 70-80 seconds off my 5k time in about 6 weeks?

Question

I run around 19 minutes right now. I wanna get below 18 minutes before cross country starts.

Answer 1

You need to run timetrials at this distance, so run a time trial of 5km for the next 4 weeks then a 2 or 3 km timetrial the week before. I always find I knock 10-20 seconds off from my first 5km to the second one. Do on Saturday

You need to do 2 speed endurance sessions a week. First session should be 3 x 1mile@2mile pace with 5min jog between. Your improvement will show in the jog between. Monday The second session should be a 5 mile tempo run at 7 min mile pace. Wednesday Other days are easy recovery days with a normal run. One run say Sunday could be a longer run. Friday rest day or some 100m strideouts with 300m jog between x 5 - 10.

I have found this training very good for the teenagers I have coached and there is variety in it to keep interested. If you start getting really tired from the training then take a day off. Eat good foor and where good shoes.

Answer 2

tht will b hard but not if you run everyday atleast 5 miles. C= dedication in my opinion

Answer 3

thats realistic i think. run 5 miles every other day. with 1 speed run per week.

say...like 3 miles at your race pace

or a 1/1 min interval at 30sec faster per mile pace then normal pace and repeat for 3 miles

or run sprints up hill say like...200-400m and slow jog/walk down and repeat 10x.

work hard and good luck. have fun.