[noeymc]

Does any one run 5ks here I am trying to got o state or something this year for my high school any tips on what I should do? I ran about a 18:30 my sophomore year ill be a jr this year coming up my team could really use me 2 step up it wouldhelp a lot we have a really good young team so help

[Stratmando]

Used to run 10 miles in the morning and 10 in the evening, Because the Senior Distance
Runner did that, I was a Sophomore when I started. He was First, I was second. Then He graduated. 1 year I trained at 8000 ft elevation.
Run Distance.
Run Sprints.
Run Up and down hills and Stairs(Stadiums are great)
Run Backwards.
I liked to breathe IN IN OUT OUT IN IN For every step, It became Automatic, almost hypnotic.
IT is easier to stay in bed and sleep late.
It is tough, you will have more energy to do more of everything.
If you like hiking or exploring, Running can allow you to cover more area in less time,
And makes it more fun.
Keep Hydrated and Stretch, Cool down, walk it off.
Your body will run more efficient
Won't sweat as easy.
Breathing and Heart Rate resumes quickly.
Good Luck

[SameOldSituation]

I, too, ran twice a day in high school.

But what really made me improve (19's to high 17's) was hills and fartleks.

Don't know if 17s will get you to state or not. Obviously I was not the world's best, but was a good improver.

[Stratmando]

I'm 50 now, curious about the times also. I loved to run, Times or numbers didn't matter as much as being in front.
Had to look up fartleks.
We had something called "Oxygen Debt" It has been a long time, don't want to tell you wrong, and don't know if currently effective in 2007?