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i run cross country and track... im just woundering if any of you run. And i was also woundering if you have any knolage you could give me... im always looking for help

5k(3.1 miles) personal record = 19.14... im lookin to get better than that... my team needs me,i need to be in the low 18's to help my team get to state any help?

nope but i mountain bike!

I used to run Cross-Country many years ago. My 5K times were in the Low to Mid 16s as I recall. But, I can't really think of any "pointers" other than to run for a set period of time every single day, rain-or-shine, hot-or-cold.

Start with whatever you can run now; I'd imagine if you're running a 19 5K, running for 30 minutes isn't too hard. Start with what you can do now and every so often add a couple more minutes to it. This is where it takes motivation and honesty with yourself. Only you know what you can really do now and only you know how hard you can push yourself. There is no set formula for this type of thing.

my brother does a 6 minute mile. he runs 3 miles everyday, rain or shine. on a side note, do yoga...it will help you control your breathing.

When I used to run Cross Country, we had to aim for a 4 mile time of 20 flat. I was around 21 and slightly above when I first started. I quit before I really go into it. Got tired of hurting every single day just about. We practiced 4 days a week. Unbelieveable.

-Bishop

I ran competitively back when Americans used to win the big marathons here in the US. Dang ole Kenyans are machines.

Go to runnersworld.com and dig. There's more good info there than you'll ever use.

The short answer is to follow a staggered training routine, incorporating progressively longer runs with speed training. You should already be doing fifty mile weeks, with one day off for rest.

If you'll describe your current routine, I can give you some pointers. PM is fine if you want.

Dan

P.S. Here's something that worked well for me. On a short to medium distance run(8 miles), and after at least a mile to get good and warmed up, pick a spot about a hundred yards away and slowly accelerate to maximum speed, taking care to keep your stride from shortening. Ignore the lactic acid building up and hold as much as you can until you reach the spot you picked out. When you reach the spot, ease back down to your regular pace, but do not go any slower. After you recover, do it again. Keep it up until you finish the run. Long intervals like these will build both quickness and stamina as well as improve your ability to deal with hitting the lactic wall.

back in 8th grade I could run the mile in 6 mins and 35 secs. Now I probably couldnt even do it in 8 mins.