u/H_ngm_n2009

If I do the following consistently and stay consistent in-season can I break 17 in XC and go sub 4:40 in track? What should I try to improve or add to my schedule and training. I know these are ambitious goals but I know I didn't hit my full potential this previous season, especially considering I didn't PR after the first meet and hit a wall. Thanks!

I am a rising junior with the following times:

800m- 2:13, 1600m - 4:57, 3200m - 11:00, and 5k XC - 18:32.

My previous training in-season has always been about 18-25 miles with 2 workouts and a mid-long run on Saturday. This winte, I got a private coach and didn't race in-school and got my mileage up to 35-38 miles for 8 weeks and did more intentional workouts. Then during spring I joined the school team again, and my mileage dropped and I slacked again, hitting the PRs above.

Now, in summer, I'm back with my private coach and building up to 35 miles and about 25 miles of biking outside per week. I also go to planet fitness for strength training (mon, wed, fri) hitting Push, Legs, Pull, and incorporating runner's specific exercises along with muscle building exercises. Then, once I maintain the mileage I will add 2 workouts per week again, and I assume it will be mostly tempos and intervals until we get closer to the start of XC. I also do hill and normal strides 2-3x a week, my kick at the end of a race is very weak and is a big factor holding me back, along with my mindset of "giving up" at the last portion of a race. Thanks again for any help!

If I do the following consistently and stay consistent in-season can I break 17 in XC and go sub 4:40 in track? What should I try to improve or add to my schedule and training. I know these are ambitious goals but I know I didn't hit my full potential this previous season, especially considering I didn't PR after the first meet and hit a wall. Thanks!

I am a rising junior with the following times:

800m- 2:13, 1600m - 4:57, 3200m - 11:00, and 5k XC - 18:32.

My previous training in-season has always been about 18-25 miles with 2 workouts and a mid-long run on Saturday. This winte, I got a private coach and didn't race in-school and got my mileage up to 35-38 miles for 8 weeks and did more intentional workouts. Then during spring I joined the school team again, and my mileage dropped and I slacked again, hitting the PRs above.

Now, in summer, I'm back with my private coach and building up to 35 miles and about 25 miles of biking outside per week. I also go to planet fitness for strength training (mon, wed, fri) hitting Push, Legs, Pull, and incorporating runner's specific exercises along with muscle building exercises. Then, once I maintain the mileage I will add 2 workouts per week again, and I assume it will be mostly tempos and intervals until we get closer to the start of XC. I also do hill and normal strides 2-3x a week, my kick at the end of a race is very weak and is a big factor holding me back, along with my mindset of "giving up" at the last portion of a race. Thanks again for any help!

How hard is IBP to make ICDC and does anyone have any advice to help my team? Also can anyone who has participated in IBP before, provide their 20-pager for inspiration? Or does anyone have links to full examples from recent years? Thanks!

Can anybody provide examples and advice on how to complete the international setting analysis for the 20 pager and what information should be provided?

Any other advice for the event would be much appreciated as well. Thank you!

CAN SOMEONE WHO HAS DONE THIS EVENT PLEASE HELP! THANK YOU!

I know independent business plan says a domestic setting, but does that mean we are native to that place for example I can choose Vietnam as our domestic setting, and we don’t have to worry about international trade regulations and all like international business plan. OR does it mean that the company has to be domestic to the USA?