Is there a proper way i could train for cross country to get into the low 16 high 15?

Question

i have been running since i was a freshman, curently a sophomore i am running my 2 miles in 10:40 and whant to run a 3 mile cross country race in low 16s high 15s....i love to run and am open to any suggestions..thanx

Answer 1

try incorporating speed workouts into your routine. however, your pace for the 2 mile is 5:20 a mile which would be 16:00 flat for a 3 miles (except you can't keep this pace). you should more realistically expect to run in the high 16's.

Answer 2

join a track team

they do much more than school clubs

otherwise

run a lot, whenever u can, hard

Answer 3

take some steroids or HGH that helps alot!

Answer 4

Maybe find a running club in the summer that has some guys at your current level and others who can run in the 15's and train with them. You'll need to put in a lot of work in the next 2 summers, and it'll be a lot easier to do if you have other people to train with. I assume you're already doing speed work, hill training, mixing hard and easy workouts, etc.