XC next fall, doing it alone

Training Advice/Discussion 5k/10k

9 years ago 02/25/2015 7:52am EST

I run XC for a division 2 college w/ no indoor or outdoor programs, and going into my junior year I really want to have a breakout season next fall. Because of injuries I managed to get in a good season of training, but not of racing this year, and I want to pull out all the stops and really try to reach my potential. Currently coming off of a short break due to some IT Band issues, but now back at full strength and more motivated than ever. My coach leaves a little bit to be desired in terms of hands on work when not in season, so looking at posts similar to the Sub 3:45 1500m and Sub 1:50 800m posts, I was wondering if there were any 26 minute 8K runners who are willing to share what they did to make breakthroughs. PR's 800, 2:03 Mile, 4:36 3000m 9:17

8k 27:50 10k 33:40, have done training regularly at 60mpw, but reached 70s on a few occasions.

9 years ago 02/25/2015 8:05am EST

re: aspiring

You are a junior in college, at this point you should know your body pretty well. I always used fartleks to get in shape. Some people like straight tempos or prefer to go on the track. This spring and summer I would simply find some hilly terrain to run on and run 70 mpw. Just make sure you get some rest and don't go too hard.

9 years ago 02/25/2015 10:31am EST

re: aspiring

During this spring you should mainly focus on getting in mileage since you aren't racing. There's no reason you shouldn't be doing 80-90 mpw or more if your body can handle it.

Throw in a couple runs a week that are tempo/steady state/progression type runs. Maybe add a fartlek or hill workout every couple of weeks. Definitely do strides once or twice a week after easy runs to maintain your speed.

Something you can also try is doing a hard long run every now and then. For your long run is usually 6:45-7:00 pace, try a long run at 6:00-6:15 pace; this is usually one of my favorite runs when I do it.

Just running won't get you to your best though. Get in the weight room twice each week with a good weight circuit for distance running. Do hurdle drills weekly to work on your flexibility. Do form running drills; these will help improve your form, strengthen your legs, and help prevent injuries.

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