I've run 18 and 36/37 over a dozen times last year. Really struggled to crack 17 though. Fastest I've gone is 17:52. Typically did easy miles and one workout a week totalling 3 miles.
I've run 18 and 36/37 over a dozen times last year. Really struggled to crack 17 though. Fastest I've gone is 17:52. Typically did easy miles and one workout a week totalling 3 miles.
If you’re an underclassman, you’ll get it next year if you keep training. If not, increase mileage by 10 mpw and do longer tempos and faster CV.
Especially for an XC 5k, I don’t believe you really need fast stuff at all. My workouts were exclusively tempo or CV with sometimes tacking on 800/1600 pace. You’re already getting a weekly VO2 max workout
It's a really broad question with not enough information to give you much of an answer. If you're in high school you might get there just by continuing to do what you're doing and let physical growth and development take you there. The same is true if you're pretty new to running and I really am not going to try to quantify what "new" means here.
If neither of these things are the case and you've been running for a while, and I'm not going to try to quantify that either, it's hard to say given the little specific information you give. Obvious things to try to me are running more miles, racing more frequently, racing at shorter distances to adjust to faster paces, maybe doing another workout in the week, maybe making some sort of adjustment to the one you're doing, maybe running some doubles.
Start a few hundred yards ahead.
Bumping, I'm curious to see what you need to go from barely sub 16 (XC) to sub 15
Just do what you do, but more! tempos 5k pace etc.
What's the problem? Lack of speed or lack of endurance? It's one or the other. Unless you improve your wewkness(es) you will not improve. So to improve, work on your weakness(es).
It puzzles me how these slow people complain they're not improving while running mega miles. They have NO SPEED and they neglect speed training. Go figure.
Before you tell me im an alcoholic (that part is actually true) who has never broken 20 minutes, my PR is like 14 flat and I was more of an 800 guy in my opinion.
You mean 30 miles ? Or the workout is 3 miles ?
Focus on 17:45...then 17:30...then....
Going from 18 to 17 in one jump is hard.
The workout was 30 miles.
to OP. Try some 5 x18’s
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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