how can i improve my time?

Question

im in cross country and i run about 23 min for 3 miles, but i want to get a faster time. my workouts include running at least 5 miles a day, and a couple of times a week we have hard workouts such as interval training and mile repeats (7-7:30 pace) on the track

ok let me rephrase that a little lol... everyone seems to think i run 5 miles a day no matter what lol i do run 5-7 miles ALMOST everyday, but not on days where i have a hard work out =]

Answer 1

my advice is don't run so far............run in short distances but run fast so that your body is used to the custom of running fast........so when you actually fun in long distances your body will already be used to that custom and you'll run really fast!!!!

Answer 2

you could try something other than intervals and mile repeats (running pratices on the track for xc...thats a little weird, especially for mile repeats. you should try and do mile repeats in areas like the grass or roads- and while you are doing them, have 1 or 2 minutes out of each mile that you push).

some people will get faster mainly from endurance workouts (6 individual uphill miles-continuous running with rest on downhill...or a push workout with two 2 min push, two 3, two 4, one 5, one 6, and then back down (best on a golf course for cross-country training)) while others will get better with long sprint workouts (16 400's with a time limit, or 20 200's, or a pyramid workout...or tons of fast pushes).


you should definitely keep doing long runs though (eventually working up to 60 minutes, if youre a guy then around 70-75)...and if you really are serious about it try and run twice a day- just a VERY easy 30 minutes in the morning. Back in the day when i was gung-ho about running, this helped me a lot. My legs felt fresh and loose and ready to run by the time i had a workout later in the day.

Answer 3

Your routine seems to be pretty good except for the 5 miles a day even on hard workout days. That seems a bit much. I'd like to see you take 1 day a week off. Keep 2 5-mile days, 2 hard workout days at school, and maybe 2 3-mile days. This should give you more energy provided you relax and enjoy the 5-milers and not try to race thru them.

Ideally, I'd like to see you have 1 day of shorter speedwork, like 10 x100s on the track. Run the straights hard and recover on the turns. This would give your fast-twitch muscles a workout that they don't get in the mile repeats.

But don't forget the most important training motto: A day of rest is as good as a day of training.

Good Luck

Answer 4

Yeah, you definitely need the interval training. One of the fastest people on the team actually sprints 300m or 400m 4-6 times twice a week. You should incorporate long sprints into your workout. 400m on the days you feel good and 300m on the days when you feel sluggish.