i am a newb, i run a 6:4O mile and i want to have a good xc season any training tips or words of advice
i am a newb, i run a 6:4O mile and i want to have a good xc season any training tips or words of advice
Yeah, first of all welcome to the sport of running. Are you male of female? if you're a female I can't help you cause I'm a dude and I don't know about progression for girls. If you're a guy just run ALOT of long slow distance. Don't do speed workouts. Just run lots of easy miles. If you can run 6:40 off of scratch there's no reason you can't run 18:30 for 5k by the end of the season. Just get in the hills since it is cross country, and doing ab work and plyos a couple times a week might be good. AS for improvement, honestly we're all different you might be running 20:00 or you might be running 16:30, depending on the gene pool that your parents gave you, but if your 6:40 is off of scratch, your gene pool is similar to mine, and I got to 18:30ish after 6 months or so. JUST BE COMMITTED. Don't be lazy
yah like the last poster said, run A LOT! Take what you think is a lot of miles a week and add 20.
Thanks for the advise, (yea im a guy), and i hope to have a good season this year
train hard and smart. Get plenty of variety into your weekly training schedule to beat off boredom and becoming stale. Once you see improvements in your fitness and times you will become committed and motivation to do more and better will kick in man!
Start slow and build up to average 75 miles per week, consider joining a local club for support and advice plus a coach to work with you on the road to successful running.
Good luck- never give in and work hard!
I am a high school runner and ran around the same times you did when I first started running. After my first year of XC after running about 30 miles a week I ran 18:48 for 5k and 5:47 mile.
Make sure you do mostly comfortable aerobic running where you are neither jogging nor running to the point where you can't complete a full sentence. Make sure you do a long run and a semi-long run 3-4 days later. Also make sure you do a fartlek run on a grassy surface (if you don't know what that is: an aerobic run where you alternate easy running with quick and fast runs). Make sure your easy days are easy, and do strength and speed work every 10 or so days. Good luck.
Anyways, this is my second year and I'm running 80 miles a week, looking to medal at Districts. State?
NY
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