Hi, I am starting XC in the fall and was wondering what good base training would look like if i wanted to run a 17:30 5k. My track prs are 5:07 and 10:53. Like what pace my long runs should be at? tempos? hills? how many miles? Thank you guysss
Hi, I am starting XC in the fall and was wondering what good base training would look like if i wanted to run a 17:30 5k. My track prs are 5:07 and 10:53. Like what pace my long runs should be at? tempos? hills? how many miles? Thank you guysss
Seems as though you're better with distance based on your 3200 time. 17:30 for a 5K as a freshman will be tough, as you will probably only have 1 or 2 chances, early season to run that distance.
Tips:
- Look at your previous years of summer training. Add at most - 10 miles a week on the high end.
Bump up your long runs by 10-15 minutes during your longest weeks of training.
- Tempo run at about 550-600 mins (4-5 miles) will be essential to get ready early on to run that goal time. However be careful, college XC season is longer than you may anticipate, so being ready in late October- November is what should matter.
Also, your new coach may already have summer plans drawn up. If I were you that will be my bible getting ready for the summer!
Good luck