How can I get faster in less than a year??

[Avenida105]

So I've been in cross country in 10th grade and this junior year. Our season just ended and we are starting to train for long distance track on wednesday. What really worries me is that I won't make it to varsity during my senior year, currently my life time best for a 3 mile race is 17:47, last year it was 19:21, I guess I improved but I need to get at least 16:15 to have a small shot for varsity. Is there hope for me or should I just give up?

[Castle of Glass]

So I've been in cross country in 10th grade and this junior year. Our season just ended and we are starting to train for long distance track on wednesday. What really worries me is that I won't make it to varsity during my senior year, currently my life time best for a 3 mile race is 17:47, last year it was 19:21, I guess I improved but I need to get at least 16:15 to have a small shot for varsity. Is there hope for me or should I just give up?
there is always hope, just train harder, watch what you eat, and train more. make a goal, like 17 minutes, get it, them make it 16:50, and decreasing.

[Austin2]

Don't give up. Just train and keep a good schedule

[Avenida105]

Don't give up. Just train and keep a good schedule

Sincerely, I dont know what else to do, I already train 5-6 days a week, and I end up with an average mileage of like 38-42 per week. I could get more but I would have to train with the current top 14 people, I mean I would but it's scary haha, I don't want to look like a douchebag who is trying to train with varsity, and I'm afraid that varsity will be like, whats he doing here, dont get me wrong they are pretty chill but Idk.

Then I been down almost all week because of this like I went from a 19:21 season best last year to a 17:47, but I don't think I'll be able to go from 17:47 to at least a goof 16:15. :what: what else is there to do :confused: som friends said cocaine like the peruvians, I know they were kidding but it made me think that they basically said its impossible

[Avenida105]

there is always hope, just train harder, watch what you eat, and train more. make a goal, like 17 minutes, get it, them make it 16:50, and decreasing.

I can't until our pre season run to determine who will be in what in next August. Right now we are starting to train for track season (long distance) we basically do the same running as in xc. Then we will have trials (800, 1600, 3200m) in late January.

[Danny_boi 16]

Since you are a Cross Country runner you must have heard the thing I'm going to say. So from a XC runner to another XC runner here are some tips.
1. Don't run with your heel hitting the ground first.
2. Visualize
3. Have a steady breathe
4. Have a strong cadence
5. Powerful Strides in the end
6. 98% of running is mental, so think and do.
7. Never give up!

[Castle of Glass]

I can't until our pre season run to determine who will be in what in next August. Right now we are starting to train for track season (long distance) we basically do the same running as in xc. Then we will have trials (800, 1600, 3200m) in late January.

what i meant was go out on the weekends to a track or trail find out how long it is or make a three mile stretch, and have run it while timing it

[Avenida105]

Since you are a Cross Country runner you must have heard the thing I'm going to say. So from a XC runner to another XC runner here are some tips.
1. Don't run with your heel hitting the ground first.
2. Visualize
3. Have a steady breathe
4. Have a strong cadence
5. Powerful Strides in the end
6. 98% of running is mental, so think and do.
7. Never give up!

I hear them every time lol, our coach is always tellin gus on how we have to prepare physically and mentally. He is pretty chill, and I can say compared to other coaches it seems like he actually cares.

What I usually have problems with is having powerful strides in the end, since I'm tired I'm not sure on whether I can kick or not. Most of the time I decide to kick in the last 50 meters
or less which isn't helpful, I guess I always over think it. I keep on telling myself that I can but I just feel like I can't.

[Danny_boi 16]

I hear them every time lol, our coach is always tellin gus on how we have to prepare physically and mentally. He is pretty chill, and I can say compared to other coaches it seems like he actually cares.

What I usually have problems with is having powerful strides in the end, since I'm tired I'm not sure on whether I can kick or not. Most of the time I decide to kick in the last 50 meters
or less which isn't helpful, I guess I always over think it. I keep on telling myself that I can but I just feel like I can't.

Just power through, because if your not feeling like you need to throw up in the 50m or 100m, your doing something wrong. You always have to feel like you need to hurl at the end of a race.

[Zenos]

To the OP have you trined including the quick explosive lifts like ther clean and press,clean and jerk and the snatch in you're weight training if you do weight train.

They'll help you develop explosive muscles.