So my contribution to this is not to increase mileage drastically weekly. If you have not started to run already I think just go out and do some run-walk-run for 3/4 times week 1 for like 2/3 miles. that would constitute 6-12 miles. If you have not been running, keep that on the lower end. Then on week 2 increase by 10-15%, if I were you I would not start the interval work/sprint till after 2 weeks because you have such a short time that is what I would recommend. When I was coaching in the past, base training was like 3 months, so my athlete did not do anything for cross country by was very successful indoor/outdoor season. Easy running here is the key, if you can't have a full convo while running you are going too fast. Call a friend, and chat while running. When I increased my mileage during COVID-19, I was running 10 miles a week and increase up to 23 miles but it took me a few months. My time went way down, from 12 min mile to like 9:30. I am a heavier runner, and was a sprinter in college.

People don't realize it but math is important, especially if you are trying to figure out your pace, time and consistency.

Anonymous wrote:OP here. Thank you all for the great advice, really appreciate you taking the time to respond.

Ok, you have a sports background and seem to have some baseline fitness, you should be able to do this!

Here are a couple of interval track training workouts for you.

These are done on a HS track. 1 lap is 400m. The straights are 100m and the bends/curves are 100m.

Workout 1: Warmup by doing 2 laps. Then for the next 4 laps, sprint/go hard the straights(100m) and walk/jog the curves(100m) followed by a 2 lap cool down jog. Total distance 2 miles.

Workout 2: Warmup by doing 2 laps. Then sprint/go hard for the straight followed by the curve(200m) and walk/jog 200m. Do this for 4 laps followed by a 2 lap cool down jog/walk. Total distance 2 miles.

Workout 3: Warmup by doing 2 laps. Then alternate laps between going hard for a lap and recovering(jog) for a lap for 6 laps followed ba a 2 lap cool down. Total distance 2.5 miles. You should shoot for a time of 2:20 to 2:30 for your fast loops.

These workouts shouldn't be done on consecutive days, allow at least a day or two to recover between them.

If you do these work outs, each of these, for example M, W, F for a month, you will have no problem doing a mile in 10 minutes... also, leading up to your run, make sure you are rested and give yourself a 2-3 day break from the above workouts prior to run.

Good luck and let us know how it goes.

OP here. Thank you all for the great advice, really appreciate you taking the time to respond.

Small tip to go with others: absolutely avoid hills. If you have a downhill route, even better. It will help with your confidence and conditioning.

Will you be timed while running with a group? I normally run on my own at a 10 min 30 sec pace. When I did a 5k last month, I ran it at a 9 min 30 sec pace.

If you want to do interval training, check out the Nike Run Club guided runs app. It's a little woohoo you can do it! but the training is great and some of the endurance runs give great advice.