HELP FOR 5K INDOOR

how are you so bad in XC? my HS PRs: 159, 435, 1010. college PRs: 158, 835, 1505. im assuming you are a freshman? my advice would be forget about times altogether freshman year. run as much as possible for 2 years. then start thinking about times.

yea lol im a freshman in college..that was my PR by the end of xc season this year

do you have any advice to 5k indoor this year as a freshman?

assuming/hoping you have a good/decent coach, just let the natural progression (physically) take its course and be glad youre not a woman. if you stay healthy and dont drink like an idiot you should get better every year just by doing the same stuff.

that brings us to the next part. mental. it took me about 3 years in college to actually learn how to race. hint, it is nothing about "getting psyched up." it is only about concentration. physically you are much better than a 29xx whatever you said you ran. your problem is you cant concentrate for that long. ill be you do much better in practice than in meets? because you get a mental break. work on being able to concentrate on the race.

i recommend 3k because it is shorter and less time, but depending on your team, they might need you at 5k. if you are running 5k indoors, be careful to avoid injury. it is a lot of pounding on a very hard surface. try to run on grass/outdoor track as much as possible on easy days. also, dont do all workouts going the same way on the track indoors. 200m tracks do very different things to you physically than 400m tracks outside.

good luck!

dude man you nailed it perfectly...i perform way better at practice..they definitely do need me in the 5k..problem is there is no 3k in our divison 3 which sucks only certain races ill be able to run it..are you like a future coach? lol cause i really do actually break down mentally most of the time..3k was my plan but not many opportunities..mostly 5k..but thanx man ill definitely take your advice i appreciate it

i dont coach because i dont like to help other people and i dont have the patience. you just remind me of myself with the running. running 5k is not a bad thing, after 3 years of college running it was my best event. assuming your coach has a clue about training, the physical aspect wont be a problem.

have some fun and youll be fine. remember, no one is ever happy with their time or place - but were all out there all the same...

KOBRON2481 wrote:

5mile pr for cross country is 28:48. any advice on what my workouts should be indoor?

PR's in highschool:

400(53)

800(2:02)

1000(2:42)

1200(3:20)

1600(4:35)

3200(10:06)

5K(17:20)

Clearly you need to increase your endurance. A 4:35 1600m but only a 10:06 3200m??? Forget this mental stuff. Go run some more tempo runs.

what are some tempos you can advice? maybe that your coach gave to help you

kobron2481 wrote:

what are some tempos you can advice? maybe that your coach gave to help you

A tempo is just a comfortably hard run. Do it however you want. The only thing I will suggest is that it should be between 15min and 45min long.

your middle distance times are far better than your long distance times.

In which case, why subject yourself to the torture of running the 5000 indoors? Horrible event.