How to Improve Your 5k Time: A Guide for High School Runners

Question
Hi. I'm a freshman XC runner in high school in Rhode Island. I want to know how to lower my time for a 5k. Right now my PR is 21:28 and I want to break 20 minutes to get my varsity letter before the end of XC season. How can I do this?

Answer
It's better to ask your coach, who's had more experience with what you're capable of.  I don't even have a timeline here, other than guessing you have about a month left to reach this goal.  Keep in mind that courses are varied in their terrains, inclines/declines, and even the most flat course can feel rather rough in inclement weather to battle.  All in all, to break 20, you are looking at 4 minutes/kilometer for a pace to go at for a 20 minute 5K.  If you are doing team speedwork on a track, its a 1:36 average for a 400m pace. 6:24 for a mile.  These are goal paces to shoot for in your workouts, to see if you are capable of such speeds. Like I said, its best to strategize this with your coach as best you can.

Keep working hard & having fun throughout your season as well!

Rick Karboviak