How do i significantly improve before XC season as a slow runner ?

Hi. How exciting that you’ve decided you want to improve at running. I coach a competitive youth running team and was a D1 runner for a mid major program in college. The number one thing you can do to improve at running is to enjoy training. From your post it really sounds like you don’t enjoy it, but you will have more consistent training and therefore more success, through enjoyment. That means run with friends, listen to music, do whatever you need to do to enjoy the process of training. I also really encourage you to stop thinking that lighter = faster because that is just not true. The nutrition advice I like to give athletes is eat enough ALWAYS, eat too much sometimes, and eat not enough never. Running is a beautiful sport that a lot of us on this message board love. I hope you can discover your own love for the sport this summer! Train hard, have fun, and be kind to yourself!

Thank you! This helps, what you said also resonated with me. I remember I used to enjoy it that was when I got my PR. I think I started hating it during track season. I’ll do what I can to enjoy the process tho

You have a good understanding of what you need to work on, but be very careful with the "significantly lose weight from 114 --- 90 pounds." I don't know you well enough to say if that or a milder version of that is a good or bad idea, but I've seen that cause more harm than good for most runners and especially female runners. I coach college athletes so my women are older and more developed than you but exactly one of them was under 100lbs and successful. Even my 5'0" athletes scoring points where not 90lbs

If you do the other things on your list you can ignore the scale for a very long time.

Now, running even 3 miles a day with a day off is going to be more than you've ever done. That shouldn't be hard to build up to in a few weeks and, if you're consistent, it's already 40% more than you've been doing. Get to that first.

Find 1-2 days a week to do something faster. At your level you don't need to overthink it. Do some hill sprints with a walking rest. Have a day where you run fast for 30-60s then walk for the same time for some number of reps. Or just have a run where you try to run the last bit faster when you're finishing.

You're in the really nice part of training where literally anything you do is going to help you get better as long as you actually do it. So if you have those moments of thinking, "I don't want to do 3 miles today," if you can just get yourself out the door to do 8x1 minute fast, 1 minute walk then call it a day you'll still probably be a little more fit the next day and it only took you 15 minutes.

You can't improve from something you don't do, start with the things you'll consistently complete.

Just qu!t at this point , I would qu!t if I was as slow as you. You are clearly n0t as talented as people like us in letsrun. Don’t bring your hobby Jogger trash in letsrun. This isn’t r/running go and post there to get advice from fellow fat hobby slaggers lmaoo

What’s a hobby stagger/ jogger ?

You can walk to the mirror to get your answer. But honestly I would quit in your place. You are taking coaching time away from better runners. You aren’t as talented

How is that determined.

LOL go and ask your mom. Seems like your brain is as slow as your speed.

What’s your speed ?

Faster than you could dream to achieve.

My mile is 5 minutes

Race ?
I’m half white half Asian|black

Like 50 percent white, 25 percent Asian, 25 percent black

Inappropriate. Irrelevant.

Ignorant poster.

Either way, doesn’t really matter. It is irreverent to my question

All this for a 5 min mile ? Fun fact; running isn’t the center of everyone’s life. If you center your life about running and your time is still 5 mins then you aren’t reputable to insult me as such. Go on your life instead of being a weirdo

are YOU calling me slow ? I finish top 10 in my guys track race

You lack discipline . Try harder next time