Is it possible to be successful at both the 800m and XC?

You're stronger on the track, so if you want to maximize that you'll cut down your mileage in xc (maybe to 55-70 max?) and keep in good touch with your speed. However, team considerations may pose an issue if you're counted on to be in the top 7. What's your track training look like? Other track PRs?

To add on to my response, you might want to decide what kind of runner you want to be and play to that. Otherwise, there's nothing wrong with trying to do well at both, but just understand that the two goals aren't entirely aligned.

Why not ask Jack?

http://runsmartproject.com/coaching/training-plans

less than $99 and you are dialed in for success!

It's way easier if your a female

well, your entire log seems like it's xc training. you should have a killer base for track season, but remember that you can't just magically develop speed in the winter. if you're not doing strides already, start doing them before/after

What is there to critique? Your entire schedule can be summarised as: I run a lot each week.

Guess what, you'll get very good at running at that easy run pace.

It is rare, but possible for a stud 800m runner to also excel at XC. Look at the example of UCLA's Nick Hartle - strong times over 800m and sub-24 for 8k!!!

OP,

What is your 1500 time?

Edward Kemboi (Iowa State) is an 800m specialist but was also very good at XC. Pretty sure he ran around 31 flat if not under for 10k XC.

Your current schedule is just a lot of easy running. Add in strides and drills. As mentioned above- you have to choose what you want to be.

If you are an adult (over university age) I doubt it because of specialization however if you are younger most definitely.

Go for it man

Physiologists, Owen Anderson, PhD and David Martin, PhD both say the best predictor of 800 metres success is one's 400 metres PB. You know all that mileage you're running has absolutely nothing to do with your 400 metres success. Read: Better Training for Distance Runners by Peter Coe & David Martin. Racing XC to help your team is ok. Training like a 8K or 10K person isn't best.

Metric Miler wrote:

What is there to critique? Your entire schedule can be summarised as: I run a lot each week.

Guess what, you'll get very good at running at that easy run pace.

Exactly

Building a base for months on end then doing a few weeks speed work went out 30 years ago - but not on here.

Are you saying specializing the 1500 isn't a choice?

Graham Hood 1:45 800m and 7th at NCAA Cross Country...it can be done.

Training matters, and good training will help. Others can offer better suggestion there.

But things like body morphology and muscle composition matter too.

I ran with a guy who was a 46.9 (relay) and 1:51.9 guy (open) in HS as a junior. He was 5'10 and probably 160. Built really, really strong. In CC, he maxed out at around 18:00. He was just too muscular, and probably too "fast-twitch." Having thin lower limbs allows for much better running economy, which really matter from 5k up. 800 runners like him don't scale up well.

On the other hand, take a lightly built guy with some speed for whom the 800 is at the absolute bottom of his successful range and they can likely be pretty darn successful.

Don't forget Niall O'Shaughnessy - 1:46 and 7th at THE greatest NCAA XC final ever - 1976 at Denton, TX

the finishing order (If I recall correctly)

1. Rono won in 28:03

2. Kimwambwa

3. Virgin

4. Kemeto

5. Waigwa

6. Treacy

7. O'Shaughnessy

8. Lindsay

9. Chapa

10. ?

It was a fun race to watch. I think Niall ran 28:4? or so. According to Niall, Treacy turned around in the finish chute and said 'what the hell are you doing here?'

You can do both the 800m and 8k XC. But you can't train like a marathoner (ultra marathoner?).

Most middle distance guys do a lot better with quality aerobic runs (8k-hm pace), short hills and sprints, and moderate speed (say 1500m runs with decent rest) than doing a bunch of LSD.

If you are an 8/15 type you can be really good at cross.

Clayton Murphy ran XC this past season. Naturally, he's much better at the 8/15, but he's not bad at cross.