Varsity XC help?

Wednesday seems short for a speed workout. Try doing some 100s, 200s, or 300s.

Also try to crosstrain in ways such as swimming and biking. Also include core workouts. These help a lot.

You also seem to lack actual workouts, such as mile repeats, 1000 repeats, 600 repeats, and the like. Try to incorporate them into your week.

Run a disciplined race... do youth best to run the first quarter mile no faster than 80 seconds. H's kids go out way too fast and die. Your mile splits should be about530 535 540. I think you can run 1730. You. Will have to be very. Mentally strong as you will most likely pass half the field during the second mole.

Your PRs are actually very much inline with most freshman in that range. So I wouldn't label you a speed guy necessarily.

Two long runs? That's a lot for someone whose longest distance on the track is 3200 and 5k in xc. But before slamming someone else's training plan it is only August and your coach could be working on building you up aerobically. Go talk to your coach, see what he says.

This training plan is solid. As tempo and long run paces start to feel easier, then lower pace 5 sec. per mile. Your times will drop, just keep doing the work.

noobcorps wrote:

Wednesday seems short for a speed workout. Try doing some 100s, 200s, or 300s.

Have to disagree here. For what this kid is trying to do, I think the 40s are superior.

To be honest I'm pretty impressed by that training regimen. Seems well thought out, to me. Did the coach put it together?

Anyway, as someone said in another thread, *don't* try to "beat" the other guys on your team in workouts. Practice time is not the time to set up a pecking order within the team. Do your racing in races and let the other guys race the practices if they want.

BTW the other guys on your team are your teammates, not your competitors. Competitors are guys on other teams!

Yes, the coach and I talked and he helped me put this together! Quite a successful coach in the past also, so I'm hoping to be one of his next great runners as he has produced many

Sorry but you are not a speed based runner. I run much faster than you in the mile but slower in the 5k by about a minute. I consider myself to be a balanced runner and feel slow compared to the speed based guys and not enough endurance compared to the endurance guys. You are an endurance guy. You speed is probably about 13 in the 100 on a good day. You are not fast short distance.

Lol, I really am I swear! in 8th grade track, ran the 100m in 12.2, 200m in 25.7, and 400m in 57.5! It's quite hard to understand I know, lol

I am too a freshman who is running varsity this year. I am right now the number one runner on my team. My pr's are 4:55 for the mile, 10:40 for the 2 mile, and 16:55 for the 5k. I got these times by putting in a lot of work and base building mileage during the winter and summer. I would also recommend using your speed to win races. I always drop the hammer with about a half mile left in the race. Also try pacing on the number five runner on your team. It may lead to new personal bests. If neither of these work ask faster team mates to workout with you during the summer/winter.

Hey guys, just an update... I've been doing great. just ran 10:40 3200 indoors a few days ago.

You're dumb. stop posting on letsrun. The Ditz would not be happy.

the best thing to do is find the tallest, skinniest kid on your team and buy him chocolate and beef jerkey.I feel like giving him these will drastically improve your times. also consider doing his homework.