Cross country times?

Question

I went to a meet and ran the 5k and my time was 24:32

i want to try and get it down to 22 min at least

are there any tips on ways to spread out your endurance to make you feel better and run harder?

Answer 1

to finish in 22 mins you would have to run about a seven minute mile (8.6 miles per hour)... so you should try running on a treadmill to gradually work up to running at that pace

Answer 2

Trust your coaches training.

As long as you follow what they tell you and train hard, and work hard, you will be inder 22:00.