how can I break 20 mins for a 5k

What is your current training look like? Stop worrying about mass and diet. Instead, run more and try to get stronger.

I run about 40-50 mins a day with an hour and 15 minute long run. I do a 3 mile tempo run once a week and hills once a week. that's really the gist of it...

Get a better coach... There are private coaches you can hire. Some even work for free.

Do not worry about your weight. That's an unhealthy, lazy shortcut that will do long term damage to your body (speaking from experience) if it gets too low.

Other than that, I recommend building your base mileage over the summer to 50-60 mpw, mostly easy, but throw in some fartleks and faster running when you feel like it. Just don't stress about hitting certain splits, serious racing and such during the summer. I also suggest strength training 2-3 times a week. If you have the time, something else that can give you an edge is swimming.

You'll need more specific workouts once the season starts and you would drop mileage later in the season, but hopefully your coach would have some idea of what to do with you then.

Download the free MyRunCoach android app.

kaitlyn wrote:

I run about 40-50 mins a day with an hour and 15 minute long run. I do a 3 mile tempo run once a week and hills once a week. that's really the gist of it...

Try to run a bit longer every week until you get to 60 min a day and 90min on your long run.

kaitlyn wrote:

I run about 40-50 mins a day with an hour and 15 minute long run. I do a 3 mile tempo run once a week and hills once a week. that's really the gist of it...

That is a good start. I'd suggest adding a couple of double days to your current routine. Build you tempos up to 6mi, your long run to 10mi and keep the rest the same.

Would this work for you? Of course you have to adjust pace and distance based on your current fitness.

Mon: 40min easy

Tuesday: Tempo (4-6mi)

Wednesday: 40min Easy

Thursday: Double AM: 20min jog PM: Easy

Friday: Hills

Saturday: Double AM: 20min jog PM: Easy

Sunday: Long run.

Good luck!

Listen to txrunnergirl above. She's got her sh*t together.

To expand on one thing that she said (adding faster stuff), do some speed development once every week. I personally like 8x200m at mile-pace, but 16x100m at 400m pace would probably be more optimal. The important thing with these is making sure to get full recovery between reps.

Eating better can only help. However, 5'5" and 120 is fine. Without consulting a nutritionist, losing weight could just as easily make you slower as it could make you faster.

Like several have mentioned, getting your feet moving faster every week is a good idea. What do you feel like at the end of your tempo?

Where do you live?

kaitlyn wrote:

I have been running cross country for two years now and my PR is 20:45. I will do whatever it takes o break 20 this cross season. I am not sure what to do with my trainingplan do I increase milage? Steadily I probably run 35-40 miles a week. My coach only cares about the guys team so when I express wanting to improve he doesn't help. I weigh 120 and I am 5'5, I eat fairly healthy but would losing a few pounds help? I'm open to anything just really want to have a good summer.

I can't not stress enough how important it is you forget about your weight. Eat as much healthy food as you want - the more you eat, the more fuel you have to train. If you cut calories in any capacity, your metabolism will slow down. Training is what makes people faster - not weight.