Im a 14 year old freshman (going to be a sophmore) training for xc. How fast should i be doing my base? My PRs are 800-2:04, 1600-4:59, 3200-10:36, 3mi xc-16:49
Im a 14 year old freshman (going to be a sophmore) training for xc. How fast should i be doing my base? My PRs are 800-2:04, 1600-4:59, 3200-10:36, 3mi xc-16:49
Maybe not what you are looking for, but the best way would to just go by feel. Just take whatever your cruising pace is on your longer runs and I would add what feels like 10% more effort, but not 10% faster pace. That way you are providing a stimulus to get better by putting some stress on the body but at the same time not enough to get anywhere near to over-training. I suggest running for time and not distance as it takes pressure off as well.
7:00min pace, don't get worked up about pace, if you are 7:10 one day and 6:50 the other, as long as you aren't going hard during base/easy miles you'll do fine. Run on feel, if you feel good, go faster, feel worse go slower. But generally, for someone your age with your PRs, 7:00min pace will work fine.
7:00min pace, don't get worked up about pace, if you are 7:10 one day and 6:50 the other, as long as you aren't going hard during base/easy miles you'll do fine. Run on feel, if you feel good, go faster, feel worse go slower. But generally, for someone your age with your PRs, 7:00min pace will work fine.
At 14, learning to run by feel is the most important thing you can do this summer. Do not pick a pace, say using advice from Letsrun, and then try to run it everyday. Learn how to find your pace for the day as you run.
Use the first part of your run as a warmup. Then slowly pick up the pace for a minute or two and ask yourself how do I feel? Intentionally slow down for a while, ask how you feel again. Factor in everything, weather, sleep, how long to the last and next scheduled hard day to decide if today is a day to run easy the rest of the route or with a steady effort. Steady effort means having a clear goal to run fast without ever thinking you are running hard.
If you have lots of scheduled hard or long days, say during the season, the answer should almost always be keep the pace to where you want to talk. Between seasons, when you don't have many days scheduled for specific workouts, you can run faster spontaneously more often. On the other hand, if you seem to want to run faster more than 2 days a week, you should probably think about running more miles. Good luck.
agreed mostly. absolutely do not try to run 7:00 pace. spend the summer running decently long runs 7:30-8:00 pace or whatever feels nice, pace really doesnt matter. maybe toss in some tempos or a couple races ans strides. keep it simple.