Summer XC training for sub 14:30 3 mile

You are actually the man, man.

Why don't you just keep doing what you've been doing?

14:30 3 mile is way harder than 9:30 2 mile, so i'm pretty sure i need different training, no?

Whatever got you to 9:30 will most likely get you to 14:30. You don't necessarily need to change your training to get faster.

get me fast wrote:

What's up guys,

I was wondering if some of you guys can give me a few tips for this summer's training that I'm planning on doing. HS Sophomore going into Junior year that wants to run sub 14:30 by November in the 3 mile. 3200 PR this track season was a 9:45 (ran solo, won by 30 seconds), but I've done indicators that put me right in the ballpark of 9:30 flat fitness. I think that I respond the best to higher mileage (An example of one Saturday I have done is 13.62 miles in the morning on trails @ 6:37/mi pace, and then a 6.20 mile tempo in hilly neighborhoods @ 5:44/mi pace that same afternoon, and I felt ready to go the next day). So, my question to you is how I go about training a sub 14:30 3 mile this summer.

Thank you.

I agree with the other posters. Just keep doing what you've been doing. Maybe up the miles a little or throw in a few more tempos over the summer. Also, make sure you're doing some good strides a few times a week. Maybe look into the Summer of Malmo. There's no reason you can't be around 14:30 with a little luck.

However, be careful not to overwork yourself. I hope I don't need to tell you that the Saturday you mentioned was borderline retarded. A long run AND a decent tempo in the same day?!? Realistically, that kind of stuff will pose a way bigger problem for you than a day off here and there will if you keep doing it. Good luck and keep with it. You have a bright future.

Get me fast, My friend can help you to achieve your goals He is knowledgeable about the sport. He can help you to build a great base during the summer,so that you are ready to achieve your goals during this fall. He can give you a plan that helps you realize your potential so you are ready to go for it when cross season comes, just email him at xcdreamer1992@yahoo.com

what is your mileage right now? what is a typical week?