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What would a good 5k time be for a Freshman Cross Country runner?
My personal record is 19:21 and I know that there is a lot of room for improvement in between now and the start of the season. (sometime in August) Also, what would a good workout plan be to train for the season?
My best 5k in high school was around 17:30, and now I'm running as a freshman in college. My time in high school was OK, but not great. You'll be a sophomore this year. I tended to improve almost a minute a year in high school until my senior year, ad I started about the same level as you, so I would shoot for about 18:15 to 18:30 in August.
For a summer training plan. Run 6 days a week, and go for about 40 to 50 miles a week. That comes to something like 7 or 8 a day. I would alternate 3 days of easy, fairly long runs with 2 days of tempo runs and one day of a longer, fairly easy run, about 10 miles or so on the long day. Then take the 7th day off. That's what I would work up to. At the start of the summer, do about 30-35 miles a week and adjust the mileage accordingly, then build up to the longer distance. Around the beginning of August, replace one of the tempo runs with a track workout to start really working on speed.
Good Luck in the fall!
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