How to improve 5k time??

How to improve 5k race time?

• I'm 15 years old and currently run 5k's in the high 17's to low 18's. I've been running 50-60 miles a week for most of the summer and have recently started putting ...show more

• Answer:

  so far, your run time is great, but there's always room for improvement. for training, add a mile every week to each days run. before you run, drink a lot of water. you should have at least two liters in you. to make sure you're hydrated, you should be peeing a lot and the urine should be clear and odorless. warm up your muscles with a quick, light jog, then stretch your calves, hamstrings, quads, etc. as you run, breathe deeply and relaxed. i always listen to music, because hearing myself breathe and work hard makes me think too much about it and i do poorly. and after you run, do a really slow jog, almost a walk for about 100 yards, and stretch again. reward yourself with a cool shower. if you have an ipod nano or touch, you should look into "nike+run". there's a little red thing that goes inside your shoe (some shoes are even designed to fit this chip) and if you have an ipod nano, threes a piece that connects to your ipod. if you have a touch, you won't need the second piece. the red thing that's in your shoe measures how far you've run, your pace, your calories burned and how long you've been running. then you can upload it online with a nike account and track your info, to see how much you've improved, to see if you're getting faster, etc. the chip and connector are only $30, if you have an ipod touch or nano, i'd really recommend it. good luck!