Should i pick up my pace...training for xc?

Question

i started training for xc a couple weeks ago and i guess ive sorta been slacking. we have a calendar of what were supposed to be running and ive been trying to follow it, but its kinda hard since i haven't run in a really long time. i went running with my brother yesterday(he's 18 and im 15) and he told me that i run too slow, that i should try to run faster during long runs cause otherwise i wont get faster. he said its better to run faster and have to stop then run slow for a really long time.

soo my question is the other day i went running and i ran about 4.7 miles in 45:56...should i pick up my pace like my brother said or is what im doing fine?

Answer 1

no ur brother is wrong...long and slow is better than fast and stop.but 45:56 is to slow for 4.7 miles..you should pick it up a little

Answer 2

you may want to pick up the pace a little bit

Answer 3

try to stay at the same pace (it should be somewhat challenging but most important is being steady) throughout the whole jog

do 4-6 strides on the grass after your run (get water or something first)

Answer 4

yes at least once  a week you should run a fast pace workout for speed of endurance.

Answer 5

pick it up a little. You should be able to comfortable cover 5 miles in 45 min. That would be each mile at 9min pace. you dont want to run slower than 9 min pace. You should never stop during a run, better to just slow down and jog really slowly. the last thing you want to do is stop!