What should be my first and second Miles times for a 5k in 20 Mins?

Question

My current PR mile is 6:13 but in races I usually start at like a 6:40, second mile PR is 13:34 but i usually run races in a 14:00-14:30 and my usually 5k time is like a 22:50 Im trying to cut 2:50 for next cross country season. Help please

Answer 1

A 6:00 is about the slowest you could get out in and still make 20 minutes. Assuming you'll probably slow down by 10 - 20 seconds the second mile and so on.That puts you about 12:20 at the 2 mile, If your third mile is 6:40 that puts you at 19:00 with the 1/8th to go which will take you about 40 seconds assuming you kick at the finish. For a grand total of 19:40. Good luck

Answer 2

You should try to run even, don't go out too fast or too slow.
To run 20:00 would be 6:30 the first mile and 13:00 at the second mile.

If you run 6:00 for the first mile you will slow down a lot.
Since you slow down a lot in your races you probably need to work on your endurance and running at your projected pace.

Doing repeat miles at race pace or a little faster once each week along with your distance and tempo runs should help.

Answer 3

Cutting 2:50 off your time isn't a matter of calculating your mile splits. Cutting time off is directly related to running faster.

You need to get to the track and do some speed work. I suggest 10x100s, running the straights fast, hard, controlled, good form; then resting, jogging, walking the turns. Half-mile warmup and warmdown. No more than twice a week.

Good Luck