im a runner who just started , and i will be runnin cross country this year and i wanted to know if yall had ne info on how to get my time under 20
i just started so dont be to harsh on me lol
ne info wud be gratefully appreciated thanks
bobby
im a runner who just started , and i will be runnin cross country this year and i wanted to know if yall had ne info on how to get my time under 20
i just started so dont be to harsh on me lol
ne info wud be gratefully appreciated thanks
bobby
Go out in 6:20
second mile...attempt 6:20, but don't get disheartened if it's a little slow
1st 3/4 miles of mile 3....try to maintain the pace
last 1/4 mile...everything you have left
throughout the race you will slow doen even though the intensity will be the same...taht's just something to deal with
Bobby, run 5 miles a day this week, and 5 miles a day next week. THe week after, run 6 miles a day and then the week after that, run 7 miles a day. Go as slow as you want, except one day run a little bit harder than you'd comfortably like to. Also, take one day a week off from running at all. Stay around 40-50 miles a week all summer, and in the fall, you will break 20 your first race.
I agree with the previous post, just make sure that when you run your weekly (or twice weekly increased pace run if you feel like you are in better shape) make it a bit faster than normal, but not so much that you are straining. When you can run harder for 4-6 miles consistently you will start to get much faster.
Also, 2-3 times a week do 100-200m strides at the end of the run. I like to do about 10*100 or 6-8*200. I run them from mile pace to about 5k pace. It helps get the legs going and gets you used to running at your anticipated pace at longer distances.
Anyhow, good luck.
why the heck is everyone being so nice??? lol
consistency. If you want to get better you need to be consistent in your training. There's no single secret workout that'll get you better, or even series of workouts. Do what the guy earlier said, or your coach...or whoever. Just work hard, stay consistent and you'll be under 20 in no time. And, heck, if you stick with it, it wont take too long before 20 minutes for 3 miles is nothin. You'll be thinking sub 19, then 18, then 17...
you could run 20 miles a week this summer and break 20:00. all you need to learn is how to push yourself. breaking 20 doesn't take much at all if you're willing to push for that long.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Article: Director of BU track and field, cross country steps down following abuse allegations
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
Official Suzhou Diamond League Discussion Thread (7-9 am ET+ Instant Reaction show at 9:05 am ET)
Megan Keith (14:43) DESTROYS Parker Valby's 5000 PB in Shanghai
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.