star freshman 400 runner... Xc or no? Move up to 800?

Unless her 100 time is very fast, sub 12.5, let's say, then i'd say she should move up especially if she seems interested in the 800. XC can just be training out maybe you'll find she has range.

Her 100 or is only 13.75 and her 200 is 27.4

It is a fallacy that one would lose their speed by training for distance running, unless you quit doing "speed development."

Few sprint coaches understand what true speed development is. It is not running 200s, 300s, and 400s, (unless of course they are buildups or broken!)

Speed development is running 80s, short hills, bounding, dynamic running drills, rope jumping, and etc.

Do one of those workouts per week.

Another area we run into trouble is doing too much hard interval training and racing too much. This is a talented athlete who you no doubt will want to run 2 or 3 races/events every meet. This is a huge mistake as is running 2 meets per week.

You have to have time to train and recover. Meet days are neither workout days or recovery days!!!

Read Arthur Lydiard and talk to Ray Williams of Lincoln University, Lincoln University, PA.

If shes a talented sprinter absolutely not dont do XC. Not only could it hurt her speed by changing muscle composition and encouraging weight loss and loss of muscle mass (vo2max running does that), she needs to be constantly working on her speed development even in the off season.

Have her play soccer or something else instead. Or just have her work with a track coach during XC season to develop her speed.

I'd keep her away from xc in her soph year for the same reasons above. However if she showed the ability to run a great 600 or good 800 in track then as a junior I'd encourage her to give XC a shot. Sub 60 is excellent, no offense but the girl that hit 2:14 should have done better with sub 60 400 meter speed.

formerD1 wrote:

If shes a talented sprinter absolutely not dont do XC. Not only could it hurt her speed by changing muscle composition and encouraging weight loss and loss of muscle mass (vo2max running does that), she needs to be constantly working on her speed development even in the off season.

Have her play soccer or something else instead. Or just have her work with a track coach during XC season to develop her speed.

Losing weight won't slow her down, it will help keep unnecessary weight off which it will make her faster. Especially since she's a freshman and growing/developing. Don't get too excited since a lot of girls that age run great then slow down as they mature.

one season!!!

don't bloody touch her you! give her time to develop, with no prior trainng her 100 and sprints are perfectly fine, tell her one more year at speed focused and then maybe, maybe if she wants to then move.

but for love of god don't ruin her chance of actually getting some speed first

do not ruin her!