New to running (11 months), this is my first XC season since grade school (Gr 11, junior year).
I did a 6K cross-country type loop in 22:20 over the summer. That's a 3:43 KM pace. I'm committed and have a very good work ethic. I'm trying to go as far as i can with running.
What's the best training for me so eventually i can run a 3:30 KM pace for at least 5K?
Run more mileage. Up your volume slowly from whatever you are at, and use doubles once you are above 50mpw. This means you run once in the morning and once in the afternoon/evening.
Over 50 MPW? So 80km? Is that a standard for highschoolers. Also how do you legs not get tired from running twice everyday?
No, I would not call 80k a week "standard" for high schoolers, but it is standard for good runners. I will vouch that it makes a high difference as I dropped from 21:00 minute shape to 17:00 minute 5k shape in a year with just building up my mileage over the summer.
Yes, your legs will hurt. Get over it. Build up slowly (about 10% per week) and you will be able to handle that mileage in no time.
Good luck
That's an incredible time drop! Hearing that gives me all kinds of confidence. What did you 5K PB end up being?
You'll drop your 3.1 mile time 30 seconds just by switching to American units.