What running times do you think I'll be able to reach?

Question

I haven't run for a month, and only ran for about two weeks then. When I was running then, I started about 2.5 km in less then 20 minutes, not trying to run my fastest. I have been a highschool cross country runner except for the past two years. In grade 8, I was running 5000 metres in 23 minutes. However, running is easy to take up again. I am a senior, and am in okay shape. I am willing to run every day and change my diet for the better. What times should I aim for by September, and by October?

Answer 1

Okay if you want to be competive in cross you need to train during the summer. I have trained for XC ever since track ended! My 5k is in the low 19s currently. That should be the goal if you want to be highly competive as a high school girl. 23 min 5k is okay for Jr high but as constructive critisism will NOT cut it in high school. Begin training now. Talk to your coach and get on a training program. Train consistently. http://www.thepaavos.com/ It is better to train in the summer but what is done can't be undone. There is still plently of room and time to improve. I can;t say how much because I don't know you or your work ethic.  2.5k in 20 minute isn't very good even if you are going easy. But that is just the starting place right, not the finish. Also I think from where you are now you should see improvements steadly and reasonable soon if you begin to train correctly. The best train year round, so just remember that in the future. As far as times to shot for. Your PR (personal record) is always the goal. Time the distance. If your 5K PR is 23... beat that. Then beat that new PR. Also Log it!!!!!!!! Then you can go back and see how much better you've become. Good luck