16 years old male. Ran 17:02 for 5k. I've taken about 2 months off from running since XC season, want to start running again this week, I'm going to be taking track season off to build a base . And get ready for XC. Would anyone be able too give me a good training plan I could use? My goals for next season are sub 16:30 . Thanks.
ALSO I ran 17:02 off of 20-25 MPW and a summer base of 20-25 mpw.
First off don't take track off! And what your going to spend 6 months building base for XC thats just two long. Build a base this winter for outdoor track then build base this summer for XC. Suggest increase mileage this winter to 30-40mpw. and this summer increase to 40-50mpw.
Start running and build up to 35-40 mpw going into track. RUN TRACK.
My outdoor season starts in a month, and I haven't ran in two months, so I didn't really want to go into track season without running that much because I'm scared I'll have a bad season which will be very disappointing
B-dawg wrote:
My outdoor season starts in a month, and I haven't ran in two months, so I didn't really want to go into track season without running that much because I'm scared I'll have a bad season which will be very disappointing
This is entirely your fault. Suck it up and get out there. A month is plenty of time to get in shape enough for track to not suck entirely. You'll have a worse cross season if you don't do track, partially because if you have a good coach for track, you'll develop some of the speed necessary to run under 16:30.
I couldn't run for two months because I fractured my foot.. Lol
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Run track, and don't make excuses.
Start running now to get ready.
B-dawg wrote:
16 years old male. Ran 17:02 for 5k. I've taken about 2 months off from running since XC season, want to start running again this week, I'm going to be taking track season off to build a base . And get ready for XC. Would anyone be able too give me a good training plan I could use? My goals for next season are sub 16:30 . Thanks.
You've already gotten a lot of good advice, which I repeat: run track. Three months of summer is plenty of time to build a base for XC.
For track, run shorter races if you can. Start running now. You can maybe speed up the process by doing a diagonals workout once or twice a week. Get on a football field. Go hard from corner to corner, jog across the end zone, repeat for N minutes. You can adjust the 'hard' and 'jog' segments to suit your fitness.
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