Is it safe for me to run an 8k in 30 minutes?
I have never ran in an organization or on a team before. I've ran the mile once in 5th grade and once in 8th grade. I've been skateboarding 1+ hrs per session, 5+ times per week for the last ten years. Tonight I tried running and ran 5 miles at an easy pace to see how I'd do. It turns out this is also considered an "8k" and I ran it in 42 minutes.
If I were to run an 8k again, tomorrow morning, is it "safe" for me to ramp up my speed so I finish at the 30-minute mark? I don't want to have a heart attack or injure myself.
I'm 17 years old, between 5'8" and 5'11", and weigh just under 120 pounds. I eat a lot of grains and red meat, which I understand do not contribute to a good runner's diet. I'm also male if that affects anything at all.
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As a Dad of two cross country runners I have seen the late summer enthusiasm turn to shin splints and stress fractures. I would recommend slowing adding onto your running volume. Remember that speed is a small part of your workout routine and running fast alone is not the only thing. You should have easy days following your hard days as well as one day were you spend sometime doing a long slow distance. This will get your body used to the volume and help to prevent injury in the future.
You should ask your Cross Country coach if you can join the team now, they should give you some guidance and structure to help you ramp up and you will also get to compete! If you already do 8k in 30 minutes you will do 5k in 18 minutes which means you will also letter!
Just give it a try, but don't do it just the next day. Give your body at least one day to recover before doing a high intensive training.
Start running with a speed you think you can run the whole distance.
If you feel good after the first half you can go a little bit faster.
If you feel bad, run slower.
Edit: Most important thing is to listen to your own body!
But if you want to become faster, try a training schedule (just as an example).
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