Racing Team Hat
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 Bobby and Graham Rahal signed hat  US $16.99
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 Johnney Rutherford Autographed 1992 Marlboro racing hat US $20.00
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How do I become a better distance runner?
i'm 16 and on my high school Cross Country team. I'd like nothing more than to be in the top 10 or 15 runners on the team (out of the 30 or so that are on the girls' side), but hat means that i'd have to drop my 24 minute 5k to around 20-21, and I have to do it fast, because the first major race is in about a month.
I'm 5'10", the tallest girl on the team, and weigh about 160 lbs, but i'm really muscular and my doctor says that that's the reason.
I'm willing to do just about whatever it takes. So from some experienced runners out there, what should I do?
Ok! First, my qualifications. 22 marathons, one first in age group, 6 ultra-marathons, second overall in one 50k (31.1 miles) PRs 18:09 -5K, 5 mile - 29:53, 10 mile -1:02:52. Marathon - 3:04:00. And I'm old!
You will need to work on the weight while you are working on your speed. I went from 195 lbs. to 172 lbs. @ 6' 1".So, 160 is heavy for a runner @ your height. You will not get to your peak running speed or best weight for 1 or 2 more years, it just doesn't happen that fast, sorry for the bad news. But, you can make fantastic gains along the way.
Since you are not going to run greater than a 5k, the best thing you can do for the short term is SPEEDWORK !
Once a week, run 8 to 10, 400 meter laps at 15% faster than your best mile. ( An 8:00 best mile would mean 1:42 400m laps)( 7:00 mile = 1:29 400m laps)(6:00 mile = 1:17 400s)
Rest or easy run between hard runs
Once a week run 6 to 8, 800 meters or 2 laps @ 10% of best mile. (8:00 mile = 3:36 to 3:38)(7:00 mile = 3:12 to 3:14)(6:00mile = 2:42 to 2:44)
Rest or easy run between hard runs
Once a week do a strength run @ 2 miles (a pace 10% slower than best mile) or a 6:00 mile would mean 13:12 two miler. ( 6min X 60sec.= 360secs x 10% = 36secs. 6:36 x 2 = 13:12 )
Do not run any speedwork sessions or strength runs 7 to 10 days before a race.
Good luck! And buy a good running book for training!
