How to run a 5k in 21 Minutes
How I did it: Practice with my team every day exept Sunday. we usually do speed work such as sprinting 8 400 meters (off the track with small hills on the course) 2 or 3 times a week and do long runs (6-10 miles) on the other days. We also do core drills after every practice with a set of push ups in between every core exercise. The day before a meet we make the workout easy by running about 6 slow paced 200 meter sprints and don't do core drills.
Lessons & tips: Always warm up and stretch before a run and cooldown after. Warming up allows you to run faster during the race and prevents injuries.