This is my 3rd season of cross country and I'm going to be a senior. Cross country I give full effort in, but it isn't my main focus. my 5k time is only 17:09. Track I've became obsessed with junior year when I ran a 2:03 and 52 400. This year I really want to break 2 minutes and run around 50 or even sub 50 for that matter in the quarter mile. This XC season I want to ask everyone on here about their thoughts on speed during cross.
I want to gain a little speed or even maintain it during this season. We do strideouts every other day, but is there anything I could do on my own besides this? I feel strideouts are good to do, especially before workouts and after easier running days, but I don't know how beneficial this is for down the road. Also, is lifting during XC okay to do? I would probably try to go 2-3x a week when I have time to do squats/core/lunges/benching etc.
Any advice on workouts for speed and lifting would be greatly appreciated as I look forward to achieving my goals even though track is half a year away.