Summer XC Training Advice

High School Running High School Training

6 years ago 07/27/2017 6:51pm EDT

First year running XC and I'm a senior (played soccer past 3 years). Started training seriously in 2017. Decent at anything over 1000m.

1000m: 3:05

1600m: 4:58

3200m: 10:54

I'd say I've been doing about 90% easy (conversation pace) miles with 10 mile long runs every Sunday at conversation pace. Slowly building up weekly mileage, this week I'm on track to hit 45-50 and I plan to maintain around 60 miles by the time XC starts in late August. I recently added in a hill workout every week cause they're my week spot. Been doing weight training 3-4 days a week.

A lot of guys have sworn by only running easy miles over the summer but I've seen a lot of training schedules incorporating tempo runs and intervals. I'm trying to run somewhere in the 17s hopefully.

Is that goal realistic for what I've been doing? If not, does anybody have projections?

Should I stick to easy miles or add in faster paced stuff?

Should my long runs be faster than conversation pace?

6 years ago 07/27/2017 6:59pm EDT

re: MOXC

17s sounds like a good goal (but also let yourself be happy with a high 17s/low 18s time). Your 1600 time seems stronger than your 3200 time, so it's possible you're a more middle distance-oriented person. If so (and even if not), making the most of that and working on strength with the weight training and hill workouts is a great idea. I would say keeping truly hard efforts to once a week (or even less), with a couple other moderately hard efforts (progression runs are a great way to do this) throughout the week is a great way to supplement your easy running without burning out or peaking too early. If this is the highest mileage you've ever run and it continues to increase, running multiple really hard workouts a week wouldn't be the best choice ever right now, especially given the fact that you're new to cross country and still somewhat young. Pick up the pace towards the end of runs that feel good and keep those hills in your schedule, but don't start hammering mile repeats or anything until the season starts.

6 years ago 07/27/2017 7:01pm EDT

re: MOXC

Hey man, glad you're running, I'm a junior this year. You sound really on top of things, I'd keep it up, just make sure you make your easy days feel easy, not just look easy. They're for your recovery and it'll help. Also, fast running is okay for summer, just don't do speed work (like repeats and stuff) because I'm pretty sure that makes you peak early (PR mid season instead of at state). By the sound of it, you should easily hit 17s, going under is the real challenge for you though. Good luck and keep us posted!

6 years ago 07/27/2017 7:06pm EDT

re: friendo

Yeah, I only ran the 3200 twice this past season, whereas I've focused on the 1600 since I started track sophomore year.

6 years ago 07/27/2017 7:35pm EDT

re: MOXC

Those are decent girl times that can walk on at 80-90% of colleges. Get money at most lower mid-tier colleges or those who are rebuilding. If you make FL nationals you will get a lot of looks.

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