Why can't I run my 22 minutes.. why is it barely 24:40?

Question

Last year in cross country my best 5-K was 22. i'm a 10th grader now, and yesterday i ran a 27:04. It was extremely hot and i wasn't wearing good shoes, so i'm giving myself some slack. but my dad is mad and coach too... What should i do? I haven't gained weight or anything and have been training hard.

Answer 1

Maybe if your dad is mad  the way you say he is, then he could be psyching you out.  Chill out and keep practicing and keep in mind that running is like every thing else--some days are great and some days suck!  You need to relax!!!!

Answer 2

Something had to have changed.

Have you grown?

Has your diet changed?

Hydration?

On the other hand, if this was a one time incident, then you could have just been having a bad day. They happen.

So keep your stride long, your breathing balanced, your hydration levels up, your mental game tuned, and aim to bring it over that finish line in 21 min.

Note: the 3 mile run (almost 5K) in the Marine Corps is 18 minutes...so you definitely have room to improve and a goal to shoot for.