I am currently the 2nd best freshman on my cross country team (when it is cross country season). But the other freshman is running low 17 minutes at Belmont plateau. I was wondering if there was any summer tips I could get to drop a lot of time from last season.
Ask your coach.
She is a lot better than you. Work with your coach and try to build up a mileage base before the fall, and maybe you can run nearly as fast as her.
I'm assuming you're in high school?
If so, that's a GREAT time. I'm currently a post-collegiate, I've run 15 flat on the track and am not far off that shape now. My best time on that course, ever, is 16:20.
My freshman year of HS I was running 19 minute 5k's on much faster courses than Belmont. You put that time on a faster course and you're breaking 18 as a freshman.
Keep killing it and keep busting your butt and getting better. You got a lot of miles ahead of you.
Yeah it's awesome dude. Are you Kenyan by any chance? That's Kenyan level fast
Seeing as how most runners/people on these forums haven't run at the Plat, they won't be able to give you an objective answer. Sub-19 for a Freshman on that course is very solid. I won't get into the rest of the Freshman in your league or the District as a whole but that's a real solid time (note, I believe you are around the 10th fastest in D12 (that includes all Divisions).
As for summer tips, why not ask Coach Cockenburg or whomever is working with you guys? They have a pretty good track record in developing kids. The general key will be consistency as well as making sure you get some runs in that are hilly, considering the hills you'll run on Wednesdays.
Good luck this outdoor season. See you around.
If you're a girl that's pretty solid.
If you're a guy that's still good considering you're a freshman.
Belmont is not the best course for PRs and fast times. Parachute hill is insane but it gives you a good teaser of what you'll see at Hershey. The best advice I could offer you is to start building base early this summer (last week of June, basically a day or two after school let's out). Start incorporating tempo/fartleks in early August along with some hill workouts.
If you can, I would try and at least get up to Lehigh once a season. Paul short xc invite is a great opportunity. Lehigh is a faster and way more forgiving course. I would try getting a solid PR there.
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