Cross country running times?

Question

I just finished my first year of highschool cross country and I did really well. My fastest mile time was 5:57. I would like to get my mile time down to 5:30, does anyone have any suggestions?

Answer 1

If you are specifically talking about the mile run as the race--Work on lowering your quarter mile times. 5:30 would break down to 330 seconds, or 82 seconds/ quarter mile.

Talk with your coach see what he thinks--
In dealing with your 5:57 -which breaks down to about 89 sec/ quarter---Start off easy by trying 86-88 seconds/quarter. After you have "mastered" that, you can go from there.
Once you have your 3 first quarters at 86, or 87see what you can do for your last quarter,--then you can continue to lower your quarter times.--Do not take too big of a jump at first, build that stamina--if you have speed you really have an edge. You might surprise yourself. Run like a "chariot of fire"

Answer 2

I asusume you want to get you time down during track this year.

For now, just work on building a decent base for track. Try to get out for a run every day after school. Get some teammates to go with you. Get in a 30-45 minute run. Do lots of stretching, some weight lifting and situps/pushups. Talk to your coach about your goals and what you are willing to do to meet them.

Once you get into track, you can start doing speed workouts, which will help you a lot. Once you start running meets, look at your splits to see where you need to concentrate and work harder.

Also, someone recommended putting wieghts on your feet. Do not do this. This will only cause ankle/feet problems. You are probably still growing and your bones aren't completely set. In high school, XC and track have more injuries then any other sport due to the repeated blows your feet take. If you want to do some resistance training, get in a pool and run in the shallow end. This is actually easier on your legs.

Good luck

Answer 3

The key is combining speedwork with endurance training. About 2 times a week, you should be doing workouts on the track, like 6x 400 meters at slightly faster than race pace with full recovery. Another good workout is a 1200 workout, running a few repeats of that at race pace. This one is good because it gets you over the bulk of the race, and after you finish 1200, you always know that you can go another lap. The rest of the days you run should be some form of endurance training. They should be atleast 3 miles, preferably working up to 4 or 5, if you're not there already. This will make you cardiovascularly strong so that you can handle the strain on your breathing when running in your race.

Answer 4

combining sprint work along with weight training and endurance is the way to go. set a schedule and stick to it, for example, mondays are endurance days (3-5 miles) tuesdays sprint and bleacher work at the track (try running what we called suicide ladders, you sprint the first 100 for a time and jog the remaining 300, when you hit the starting line again sprint a 200 for a time jog the remaining 200 when you hit the starting line again sprint a 300 for time jog the remaining 100, you get the picture) wednesdays make it your timed mile day, and so on.... i ran cross country and track in high school and absolutely loved it! best of luck to you, i hope that helped!!

Answer 5

I desire my center college had had bypass-united states of america, I had to attend until eventually severe college. a superb 5k for center will be interior the 20-25min section or more desirable. For 10k 50-55 min. interior both.a million journey, something round 14min or decrease. In center college there nonetheless so a lot more desirable time to advance previously college. have relaxing and enjoy.

Answer 6

ehhhhi im a guy/15/sophmor/ and i suck, it was my second yr...i got 6.23 or sumthing....
but i got liek around 24 mins for the 3 miles (5kcourse)
big improvement lemme tell ya.....sooo ummm u could try2 run more to liek practice....AND eat right!!11 bec alot of the food we eat is wht determines are capabiblity to run....mhm
im planning to run at least 2-3 miles everyotherday just to improve my time!!11(but i m really bad at following my plans soo idk,well see) and keep it up1!

Answer 7

Well done by the way! Excellent.

My time was about 4mins 50 i think.

For advice, id just say keep going, i think the runner themself has to think of there plan to get better and improve!

Answer 8

very impressive mine is 5:45 it would help if you ran more with weights on your legs you'll be faster and have more endurance good luck