How I did it: I spent my whole entire summer running about 4 times a week without missing two days in a row. I was not working on gaining speed, but rather I worked on creating a distance base that I could later work on. Before cross-country season started I enrolled myself in a cross-country camp which consisted of a lot of hill repeats and alternative workouts. Once cross-country started we worked on speed and my first race was at 22:55, barely breaking 23 minutes, now I am running a 5k at 22:18 and hope to bring it down to a mid 21 by the end of the season. (:

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Sep 19, 2010, 06:57PM PDT | 2 comments | 5 cheers