How can i decrease my 5k time for next cross country season?

Drive part of it.

EDIT- Just saw that you are 14. The post above should read. "scooter part of it" or "get someone to drive you for part of it"

First take a 4-5 days off to recover everything. Then start again at about 4 miles one week. Then increase to 5 and dont go higher then 6 if you dont feel good. On sundays do long runs that is when you should do more than 6. My xc season ended last week to but im doing track. Im a freshman and my PR WAS 20:01 FOR MY FIRST 3 MILE RACE becuase freshmans here only race 2 miles 2miles PR=12:09. So yea and try to get some speed workouts in sometimes.

Do weights and cross train. Thats what I do in the off season and it got my PR my frosh year (25:59) down to 23:56 my sophmore year. Hopefully next year (Jr. year) I will get under 22.

I would recommend gradually increasing your mileage (over the summer and next season)to around 5-6 miles per day with one day being a longer(8-10 mile) run. You can also try cross-training by swimming during the off-season since its a great cardiovascular excersise and is low impact (dont try running year round or you could get a stress fracture. Hope this helps

Try doing 5K and 10K road races along with cross training for instance wall climbing or XC skiing if your area has snow. You plan seems good however add periodic race pacing for instance 1 mile X 4 at 5K pace with 60 sec stretch walk breaks. Running is all about pace so it's important to improve your form and training on hard speed days at your race pace. You don't want to run a 5K each speed day that's why the 60 sec breaks help your body recover a bit and is not faster than your race pace. Keep your pace consistent and learn to relax your muscles while you run. Good luck!

i think of you may properly be waiting to take approximately 2 minutes off your 5k, in case you paintings relatively troublesome. via the way i think of the guy above me study your age incorrect, your a junior in intense college, no longer in junior intense appropriate?