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Got to loose 30 seconds a week
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Add in more sprints to the 5k and beat 30:13 minutes
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After practice, start doing an extra mile jog/sprint every other day
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You should be running 5k 28 minutes or less
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Jog whole course
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Run 5k in 25:30 minutes or less
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Cross country is over, keep traing for distance running. same schedule; 5k daily except on Sundays. Keep time down in 20's
