How do I shave 1 minute off my 5k?

I do cross country running and I love it! Last year I ran XC for my first time and started with a time in the mid 24's. By the end of the season I got down to 21:23 as a PR. My goal for last year was to get at least 22 mins flat. Do you think by the end of this season I can cut off a minute? Any advice? I also physic myself out a lot and freak myself out a lot before meets (to the point where I cry). How can I get over this fear? Also do you think if I get over this fear I could run a 20 minute 5k? Any stories/advice/etc would be greatly appreciated!!

How to Lose Weight With Sauna Suits

Recommended Answer:

Use this site: http://injuredrunner.comIt gives a lot of info on cross training exercises and form improvements. 1) Cross training. Stationary biking will drastically improve your time like nothing else.. do stationary biking and whatever resistance you feel, but make sure you are going at 85-90 revolutions per minute (not higher or lower) to work on cadence and step rotation2) Do drills and work on your form. Working on proper arm swing, pelvic rotation, stride, foot strike, etc will all shave many seconds, even over a minute off your time3) do ab workouts. believe it or not, abs help runners a lot. they improve breathing, stride, posture, and a ton more stuff. make sure you also work out your lower back as well if you work out your abs4) Do 800m intervals at all out. do 4-6 with 5 minutes rest each, but make sure you are going 100% on those5) the obvious: eat healthy (eat less meat and adopt a more vegetarian diet with natural protein). eating a vegetarian diet with enough protein cleanses your body and actually makes you more flexible (which is why monks and most martial artists are vegetarian - improves health, flexibility, and energy)6) stretch before and after practices. flexibility has a high importance in running and improving times (if you had to choose either before or after, AFTER IS THE MORE IMPORTANT ONE TO STRETCH)As for your fear all i can say is to pt that aside and be confident. imagine just another day at practice. if all else fails, think about usain bolt and his laid back personality.. just be confident in yourself and blow everyone else away! Keep training extremely hard.. remember you dont become faster until you train harder and smarter. hope this helps!

Other Answers:

• I'm starting XC this year and I've already started training last month. All I can say is keep hydrated and push yourself to the LIMIT! As far as you can go without collapsing. Practice makes perfect! Don't cry about it it's no big deal its only a sport so don't worry and have fun! YOU GO GURL!