Is my 3 mile time good for a freshman?

Question

I am running anywhere from a 21 to 22 min. 5k as a freshman. How can I get my times around 19 min. I have around 3 more weeks of training.

Answer 1

that is a good time but if you want to get faster, run the three mile often but instead of trying to run the whole thing, sprint for 30 sec., walk for 30 sec., jog for 30 sec., ect.... then after your body gets used to this type of running, increase your sprinting time and decrease your walking time.  this way you will increase speed and stamina. i did it for my two mile in freshman year. it works!!!

Answer 2

yes it's very good and in the next 3 weeks you'll definately be able to knock off 2 or 3 minutes. once a week you need to have a distance day, where you run more than you usually would so like run 4 or 5 miles. also work on sprints and your mile time, which will help you go fast in your 5k. do speedwork, where you jog a minute and sprint 30 seconds, repeating that pattern as many times as you want. don't forget to weight train, pick up your speed each week, and take 1 day off during the week to rest your muscles. good luck =]

Answer 3

do lifting 3 times a week. and run 3 miles 4 days a week. always stretch and do a warm up mile befor you do anything. and start out your day with a protein shake.  

Answer 4

First let me say that your times are about average. Not bad at all. Since the season is hardly started, you have plenty of time to work on getting at or under 19 mins. Its not too hard if you work at it. You need to work on a few things. First and foremost will be your endurance. Your workouts should have you running 5 times a week. Mondays are typically easy or tempo style runs maybe around 4 miles. Tuesdays should involve either hills or 800m intervals. Wednesdays would be a Fartlek style run, Thursdays would be hills or intervals depending on what you did Tuesday. Friday would be your long easy run. About 6 miles will do. Now, this is a rough schedule. Your coach should have you doing something very similar, but the workouts will change up depending on your meet schedule. If you focus on working hard during your workouts the conditional will come along with it. No lolligagging during your workouts. Push through every interval and up every hill. 60% tempo means 60% not 45% while you chat with your buddies. Your workouts should never consist of walking, EVER. Now for the race. Everyone runs a little different. Try different things and see how they work for you. I liked to start out in the middle and slowly work my way to the front. Work on your pace during your tempo runs. See how pushing yourself in the beginning vs. pushing yourself in the middle or end feels. Race day eating will also help your performance. I had a friend that would always eat a bagel for breakfast on race day. He wondered why he always got wasted in the home stretch. Never eat carbs for breakfast on race day is the motto. Try different things and see what works best for you. Don't get discouraged if you try something and it doesn't work. Better to lose in a local meet than to mess up and place 80th at the state meet when your ranked in the top 12.

Answer 5

That is a great time, you can easily get that time down by the end of the season. Usually it just takes getting used to your race strategy