Untitled
2 months ago
running about 7:30 on average right now for 4.5mi races, will test my 5K speed in two weeks
How to run a 5k in 21 Minutes
It made me
Accomplished 
"first year on xc as a sophmore i didn't do too well on my first 5k and made this my goal for my second race By my fourth 5k, I was 18 seconds away from brealing 20 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.
People doing this are also doing these things:
Entries
catherine92 Just found out it was daylight savings.
Sacrifce
3 months ago
We all have to give up one dream to focus on another. I gave up my running dream for my honors/AP 3.5 GPA. Everyone says I look like a track star and XC star. I’ve been running since I was in elementary school. Except I was training for sprinting, rather then what I should have done all along mid-long distance, an ectomorph’s sport. Sometimes I look back and wonder what I’ve could’ve become if I didn’t choose to be an honors student. I’m awfully out of shape now that I don’t do basketball and other sports competition. Hopefully I’ll be able to get my time to an 8:00 minute mile.
catherine92 Just found out it was daylight savings.
Untitled
4 months ago
I’m going to run more consistently. I’m working on tempo runs, fartlek/interval, long runs, and hills. Lot of RW support will help motivate my training.
I adore Mrs Kara Goucher and Adam Goucher. Kara is one of my inspirations. She started running after quitting volleyball tryouts in middle school/high school. Always dabble in your hobbies, you never know what your hidden talent is unless you try.
After a lot of the all-state XC runners, got cut from basketball team or soccer team and tried out from XC instead.
Dandelion27 is running ten miles... uphill :-)
Amazing
20 months ago
I love to run and run with a cross country team. My current time is around 19:38 but I want to try and break 19. Good luck to all of you and keep running.
Tio D. hunting for the cure to Huntington disease great Huntington disease awareness thanks to House MD tv show
Stride count!
23 months ago
Working on increasing stride count.
Did It!!!
2 years ago
My one clearly stated New Years Resolution was to run a 5k in under a 7 minute pace. First race I ever entered was last December and ran it in 7:22. So a friend and I determined to get better and vowed to each other to do this by March of this year. So…on a ridiculously rainy and windy day in Seattle, I ran a 6:34 pace!!! for 3.38 miles….my buddy went from a 7:44 to 6:54 (I was almost more happy for him than myself.) Kick ass. Couldn’t believe it. Practicing on hills was magic. Good luck everybody.
Untitled
2 years ago
My best ever time was…. 18:32. Which, is quite sucky in cross country standards, but I was proud of myeslf.
Running Program
4 years ago
I found a running program yesterday that helps people prepare for 5k’s…I am going to start the whole thing next week, I am experimenting with some of their suggestions this week. I went for a run this morning….ran for 45 minutes and walked for at least 30…it felt really good.
