Cutting an 18:30 to a 17:00?

High School Running Distance

8 years ago 10/05/2015 8:17am EDT

So im a junior this year and im having a bad year as far as running goes and next year is my last year of cross country ive never seen the outside of the regional meet i want to go to semi state but i lack talent how much time would i need to cut that much time off my 5k if i run all threw the winter and spring and summer and just pile milage on myself from now till next august how much can improve im running around 19 minutes every meet my teamjust got second in our conference meet and i just want next year to be one of greatness and not disappointment what do i need to do to cut time and be faster by next fall

8 years ago 10/05/2015 8:42am EDT

re: Slow guy. 888888

Winter of Slow guy. 8888888

http://www.bunnhill.com/BobHodge/rtp3.htm

You will not get there just piling miles. You need all the parts in the link. You need tempo runs, repeat miles and repeat 200s all winter. It takes practice to go from the building phase of summer of malmo to a great racing phase. You need to run spring track as though it was a dry run for next XC.

8 years ago 10/05/2015 1:33pm EDT

re: *&HdqwhHGK5wer

So you are saying I should do this during the winter?

And since my PR is 19:50, and the most I ever did was 40mpw, I should like cut this in more than half, and work up to it, over the years?

8 years ago 10/05/2015 2:04pm EDT

re: Another slow guy...

Doesn't seem like school is going very well either judging by your post.

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Cutting an 18:30 to a 17:00?

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