hey guys most of you probably know i fractured my hip before frosh xc and still ran 18:40 on no training. Today I ran a 5k time trial and ran 17:50, Ive also run a mile time trial last week and ran 5:05 off almost no training. Can somebody tell me some workouts that would get me down to sub 4:40, 2:05, and sub 10:00 by march. Becuase I want to be competitve at Noke indoor nationals in the frosh mile. Thanks
i dont know what noke indoor nationals are but they sound pretty competitive so that should be fun. What you should do though is go for Nike indoor nationals, however you aren't going to drop that much time this year. So what i suggest you do is stop making 50 different threads a day and start using the search function and reading the information thats already on here. You are not gonna get anything new that isnt already on this site.