How can I run a 17-19 5k my mile is a 4:40 any tips by the way I'm new to cross country
How can I run a 17-19 5k my mile is a 4:40 any tips by the way I'm new to cross country
If your mile is 4:40 you should have no problem running at least a sub 18 unless your really speed oriented.
Mileage my friend- 50 mpw, long run of 8-10. I coach guys who aren't as fast as you but who run under 17:00 for XC 5K.
Try to get some hilly road runs in there- 5-7 miles with hills and run hard.
Then recover with 5-6 easy, flat miles.
Why such a large range? A 17:00 and a 19:00 5k are worlds apart. But I agree, 18:00 or below should not be to difficult for you.
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