Improving my XC times in the next few years

High School Running High School Training

6 years ago 08/20/2017 10:36am EDT

This year, I will be going into 10th grade- likewise, it will be my second year of cross country.

I am coming into the cross country season this year after having run a 20:34 5K (my current PR) over summer. It was not an exceptional time, obviously, nor was it an exceptional course. My coaches expect that I will break 20 this year, which is a reasonable estimate. I have been placing either 3rd or 4th on my team consistently in races.

Needless to say, my numbers are decent, and I'm not quite happy with where I am time-wise. Over summer, due to a lack of organization/a real plan for training, I averaged 20 miles a week, and in my off-season last year, I only managed to run once or twice a week total.

My team practices as a group Monday through Friday, and we run 4-8 miles each practice on account of slower runners. Aside from NXR/Footlocker races' training, we don't have any organized group practice or races. I play Ultimate Frisbee in the Spring, and have plans for basketball in the Winter. (My school's league does not have a track program.)

What I want to know is, how should I be training during off-seasons? Particularly over summer, when I have copious amounts of free time. Also during weekends off of school- I rarely run during those.

I know that my lack of significant development is mostly because of myself, and I am looking to change that this year, and those that follow- Not only for personal improvement, but so that the team can have more low scorers in races.

Thanks,

6 years ago 08/20/2017 12:16pm EDT

re: 117q

Want to get better? Run more miles!!!

6 years ago 08/20/2017 4:13pm EDT

re: 117q

First, up your mileage. Make each run a bit longer each week, don't increase by more that 10% each week and every fourth week drop it down a bit to get a break. Make sure you're doing a long run on the weekends if you aren't already. This should be 25-30% or so of you weekly mileage. That's what you should be doing during the summer, just get a base in.

BTW my time progression is somewhat similar to you -

Freshman - 21:18

Sophomore - 19:54

Junior - 18:43

Senior - 17:30 (hopefully)

I did not run track and trained my self for a 3:37 marathon sophomore year but that's another story.

6 years ago 08/20/2017 4:30pm EDT

re: seniorhsxcrunner

seniorhsxcrunner wrote:
First, up your mileage. Make each run a bit longer each week, don't increase by more that 10% each week and every fourth week drop it down a bit to get a break. Make sure you're doing a long run on the weekends if you aren't already. This should be 25-30% or so of you weekly mileage. That's what you should be doing during the summer, just get a base in.
BTW my time progression is somewhat similar to you -
Freshman - 21:18
Sophomore - 19:54
Junior - 18:43
Senior - 17:30 (hopefully)
I did not run track and trained my self for a 3:37 marathon sophomore year but that's another story.

that time sucks bro. you hs kids are too technical and don't just run. i talked with a senior who "wouldn't push himself more than 90%" even if he felt good because he claimed it "wouldn't make him improve any more at 100%."

the way people actually get fast is pushing the limits and taking easy days when you feel like it. want to get faster? run more than you ever have. whether it's in a week, or for a single run. want to run faster? run faster than you ever have. pretty simple. 21:18? 19:54? as a freshmen in 2008 i ran 16:49, then 16:11 as a soph, 15:43 as a junior, and 15:21 as a senior just by pushing myself every practice, not this pansy "use science" crap they pass on to kids.

6 years ago 08/27/2017 8:28am EDT

re: johnny bean

johnny bean wrote:
the way people actually get fast is pushing the limits and taking easy days when you feel like it. want to get faster? run more than you ever have. whether it's in a week, or for a single run. want to run faster? run faster than you ever have. pretty simple. 21:18? 19:54? as a freshmen in 2008 i ran 16:49, then 16:11 as a soph, 15:43 as a junior, and 15:21 as a senior just by pushing myself every practice, not this pansy "use science" crap they pass on to kids.

Thank you, this is really the kind of thing I was looking for- I probably won't get to be as fast as you are at this rate, but I will keep what you said in mind. I appreciate the help

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