Is this a good running time ?

Question

i have been training for cross-country for about 3 weeks now. i just ran 4.4 mile in 45mins. is that good ? i know i am going to have to work at my times. if u have any tips to help me i would appreciate it Thanks for your answer

Answer 1

The fact that you can run 4.4 miles puts you ahead of 90% of the population.  Running is my favorite sport for a number of reasons, one of my favorites is the amount of support you get from other runners.  Tips for increasing your times:  speedwork once a week, i.e. go to a track or trail and do reps at about 90% top speed for1-2 minutes then rest, repeat.  Also have one "long" day at an easy pace.  But most importantly make running fun.  Find new places to run that you enjoy, and give your body time to heal every week.  Cheers!

Answer 2

Yeah, it's about a 10 minute mile and that's not bad for a nice easy workout :)  

Try pushing yourself a little with some speed workouts.  XC is distance running, technically, but 5k really isn't that far and I think a lot of people overlook the value of speed training.  Try doing Fartlek runs and tempo runs.

Fartlek is when you kind of sprint (not all out) every now and then in your run.  Like say from this street you just crossed to that stop sign up there 50 meters ahead or something.  Do that about twice a mile or so.  Not a lot.

Tempo runs are when you start slow (a little slower than you usual pace) for a bout 10 - 15 min, then gradually increase your pace to a little less than 5k race pace for about 10 -15,  min., then cool down for another 10-15.  The key is that bit where you increase your speed.  You want to take you time doing that so that the whole run is about 40 to 50 minutes.