How can become a all-state xc runner next year

High School Running

2 years ago 06/14/2021 11:23pm EDT

Now I am going into junior year of HS and am wondering how I can be a top contender in the state. As a freshman with PRs of 18:39 and 5:05/2:20 off of around a 20 mpw summer and 30 mpw during season. This year I put 50-60mpw in the summer and around 45-50 during the season to run 16:48. This consistency fell apart during my winter and spring season which were riddled with injury, but was able to squeeze a 9:51 4:37 and 2:04. What can I do during the summer to really improve? Doubles? 70mpw? Cross-Training?

2 years ago 06/15/2021 1:54am EDT

re: runnerman69

first of all, take care of your injuries. then, take continue to take care of them as you train.

my .02 would be to SAFELY build to 55 and maintain that over the summer. over your base period, once you have built to 55 and have been comfortable for a few weeks, introduce a tempo run every week or so and. once your body is comfortable with that, introduce a hill workout ~every ten days. strides after easy runs. take an off day every week, because it looks like you could need it - on the off day, feel free to rest entirely or go for a walk/hike/easy bikeride.

over the summer, it's important to be consistent. if you feel an injury precursor, take a down week and xtrain if you like.

good luck.

2 years ago 06/16/2021 8:34pm EDT

re: runnerman69

#1 piece of advice is to trust the process and believe in yourself. Make sure to do the little things. Get lots of sleep. Do core/glute strengthening as well as a bit of upper body. Eat right, and focus on getting closer to your goal everyday. For the running side make sure to slowly build mileage and not get in the mindset that miles=champion. Some people aren't meant to run lots of miles and thrive off of low mileage but lots of speed work. Part of the process is trying things out and communicating with your coach about what works for you and how it affects your body. Focus on what's best for you, NOT WHAT YOU SEE ON YOUTUBE OR STRAVA. During the summer slowly build up. Run hills twice a week to build some strength and RUN YOUR EASY DAYS EASY. If your running fast on your easy days your not getting the full aerobic benefits and your putting unnecessary strain on your body that will come back to bite you later in the season. Slowly add tempos, LT repeats, and some hill reps for speed. To peak do some VO2Max work (which you should be doing a bit of year round). Make sure that your not just thinking cross country 5k when your training but also your top end speed. The best distance runners in the world are great aerobically, but also have great sprint speed. Recruit your fast twitch muscle fibers at least once every 3 days.

I'm going into junior year this fall. Last spring as a sophomore I ran 4:16 in the 1600 and 1:55 in the 800. I have no coaching experience, but I've done a lot of research and talked to professional coaches about how they see training. Part of training is doing what works for you. Do some of your own research, ask questions, and communicate with your coach. Trust the process , enjoy the journey, and never give up. Good luck!

2 years ago 06/16/2021 8:40pm EDT

re: runnerman69

All of the top American runners did very low mileage in HS.

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