I am a female high school xc runner. I really want to make varsity my sophomore year and possibly have a chance at collegiate xc. Currently my high school 5k pr is a 23:45 my actual pr is a 21:50 (run shortly after xc season). To be on varsity I need to run under 20 minutes. My goal is a 19:55. Has any one gone from a 21:50 to a 19:55? Does any one have any advice or any specific workout outs to get me to a 19:55? During the summer I have been running roughly 5 days a week.
Run 7 miles in the morning (before 9am) and 7 miles in the evening (after 6pm). Do this 6 days a week (Mon-Sat). On Sunday, get to a track and run 12 800s at 2:50 to 2:55. 20 minute warm up and 20 minute warm down.
Do that for four weeks and if you cannot break 19:55, come back to this board and tell me; I will send you a running kit of your choice.
Of course, you need to stay healthy. This means plenty of rest and healthy diet.
What times did you run in track?
It is time to start running every day.
President of the USA wrote:
Run 7 miles in the morning (before 9am) and 7 miles in the evening (after 6pm). Do this 6 days a week (Mon-Sat). On Sunday, get to a track and run 12 800s at 2:50 to 2:55. 20 minute warm up and 20 minute warm down.
Do that for four weeks and if you cannot break 19:55, come back to this board and tell me; I will send you a running kit of your choice.
Of course, you need to stay healthy. This means plenty of rest and healthy diet.
dont do this.
Run 6 days a week. 45 miles per week. 8-10 mile long run. Pace 8:30. Strides. Core. Push ups. Repeat.
br0ski wrote:
dont do this.
Run 6 days a week. 45 miles per week. 8-10 mile long run. Pace 8:30. Strides. Core. Push ups. Repeat.
Why?
Madi98 wrote:
I am a female high school xc runner. I really want to make varsity my sophomore year and possibly have a chance at collegiate xc. Currently my high school 5k pr is a 23:45 my actual pr is a 21:50 (run shortly after xc season). To be on varsity I need to run under 20 minutes. My goal is a 19:55. Has any one gone from a 21:50 to a 19:55? Does any one have any advice or any specific workout outs to get me to a 19:55? During the summer I have been running roughly 5 days a week.
talk to your coach and tell him or her that you want to improve this fall and are willing to put in the work. Your coach knows you - we of the boards know nothing about your history or training etc...
that said, look up summer of malmo in the "search function," and let that be a general guide.
Has any one gone from a 21:50 to a 19:55?
yes, believe it or not, all fast runners didn't start that way...
I would not jump into heavy miles off the bat...how much per day or roughly how many miles per week?
I just ran 19:30 on about 30 to 35 miles a week (23 female), you don't have to run 45 or even 50 miles a week to run well. You need to run smart. Sounds like you are from a good high school with good coaching. Your best bet might be to run with a girl or other girls who do run on varsity...if you can. That way, you have someone to run with, but also can do what works...But in high school I ran too much and got injured, and never ran my potential in the 5k. Do you run track? If so, what are your times? you might already be there!
I went from a 22:0x to a 19:39 in about a year off 15-20 miles a week, random unstructured intervals and the occasional marathon (3:50-ish) long run.
Madi98 wrote:
I am a female high school xc runner. I really want to make varsity my sophomore year and possibly have a chance at collegiate xc. Currently my high school 5k pr is a 23:45 my actual pr is a 21:50 (run shortly after xc season). To be on varsity I need to run under 20 minutes. My goal is a 19:55. Has any one gone from a 21:50 to a 19:55? Does any one have any advice or any specific workout outs to get me to a 19:55? During the summer I have been running roughly 5 days a week.
I know high school girl runners who have improved more than that from one season to the next, so yes it is possible. In all the cases to which I am privy, they all ran through the winter, improved a lot in indoor track and then ran more in the summer before the next CC season than they every had before, and yet none of them topped 45 MPW, so nothing crazy, and no eating disorders in there either; just focus, determination, and training, along with a little bit of talent.
I would do what you have been doing except add a short run to Saturday (4-5 miles). Then, if you're not running a long run of up to 8 miles, then work that into your plan.
Of course, mainly you should be following the advice of your coach. I wouldn't even tell my own daughter to go against her coach (though her coach is a good one).
Pretty stout squad if you have to run sub 20 to make varsity. I know many big (population wise) schools that have 1 (or even zero) girls that break 20 on any regular basis.
It would help to know how you progressed this past spring during track, that's assuming you ran track at all.
Is it possible to go from 21:50 to 19:55?
Yes, of course it is. I went from 28:13 my freshman year to 19:57 my sophomore year. I still have to races left this year so I may get down even further, possibly sub 19:30.