Ways to improve my cross-country 3.1 mile time?

Question

Right now i am going to be a freshman and i am running a 24:40 for 3.1 (5k) mile run. That was before my training, it was at a road race during the summer. My freshman crosscounrty season is starting soon and i really would like to improve my time, like drop off if possible 2-3minutes. Please, anyone who can help! Any tips? workouts?

Answer 1

tons of practice ofcourse, one way to improve your time though is something called fartlicks where you will sprint a distance that you should decide based on your ability then jog that same distances sprint that distance jog  sprint etc... I would suggest doing it on a flat area that has no hills for around 2.5-3 miles.

Answer 2

Yes. Dropping several minutes off your time is very easy.

However, it doesn't come from just one workout or one hard week of training.

The key for summer is consistency, don't take "days off."  You do NOT need to run fast, you just need to run a LOT.  I repeat: You do NOT need to run fast during your training. In fact you could jog all summer and end up with a faster 5k just by aerobic capacity alone.  With that in mind, this is a good weekly schedule that will improve your 5k time tremendously:

- One long run a week (can be twice as long as your other runs). Run at an easy pace.

- 3-6 easy pace runs per week

- Twice a week do 3-4 "strides." Strides are 50-100 meters each.

Runs should be easy. You'll get faster by running more miles not by running your training runs faster. You will see long term improvement by running consistent miles at comfortable pace. Strides are not sprints; just work on quick leg turnover to keep in touch with your speed.

Over the next few weeks increase your totally weekly mileage by about 10-15% per week. When you get to 25 miles/week (say 9 mile long run and 3 easy runs of 5 miles, or a 7 mile long run and 5 easy runs of 4 miles), time your self in a mile -- you'll be fast!

When you're at 25 miles/week, you should add a tempo run to your schedule. Replace one of your easy runs with a 20 minute run at a comfortably hard pace. If you run the mile in 6 minutes you should probably do your tempo at about 7 minutes/mile. If run the mile in 5:30 you should do your tempo at 6:30/mile. Don't race your tempo run. It may not feel very difficult, but it's not supposed to be. It trains your body to handle lactic acid.

Remember, run more miles! Don't race your training runs.  Save the speed work and races for the season.