brian shanai wrote:
Im an 8th grader and ran a 4:58 mile and an 11:11 2 mile. In CC our middle school races were only 2 miles. What should I do to prepare myself for the high school cross country distance of 5k? Also, what should my mileage be over the summer to get ready for the season? My mileage during the track season is 15-20 miles a week. How much should I up my mileage to get in good shape. Also, I was wondering what work outs would be good for an athlete in this position. Thanks
First off, have fun. If you enjoy running and racing you are going to be a stud.
I have a son your age who is running a little over three hours/week right now and working up to about 4 1/2 hours/week by the end of the summer. He is meeting with a few other boys on his team and running 30-45 minute run on five days, a little threshhold on the track on sat., and taking Sundays off. He also takes every other Thursday off. I set up the summer program for the kids since the head cc coach needs and requests advice. I am a retired distance coach and enjoy helping out.
His track season sorta sucked due to only three meets being held due to weather and the track coach not letting the kids run and distance runs off the track. Thank goodness he called off practice a few days/week so Austin, my son, could get in a little basework during his track season. Austin also ran 30 minutes on Sat. and took off Sundays during track season.
Based on your mile time and miles run during track season, the suggestion of 40-45 miles/week is great. Take a day off and have one run a little longer like 8 or so and have one a little quicker. As you mature and do more miles and racing, like I said, you are going to be a stud, Brian. I hope you are running with your CC teammates as much as you can.
At your age, running with others is a riot. Of course, that is true of all ages! Keep us posted on your progress, Brian.