can I make it this XC season?

High School Running High School Training

10 years ago 05/04/2013 4:08pm EDT

Ok, So I didn't run XC last fall due to reasons that would take a long time to explain, but I did too track.

And my times were not that hot.

800m: 2:53

1600m: 6:21

I am a 14 year old girl with no previous running experience other than track.

I really want to do cross country this fall, and I want to be GOOD. As in 20 minutes to 21 minutes good. But how do I train for this?

Right now I am on '2 week break' from running. It's mandatory that we take 2 weeks off between track and XC but I want to start training NOW! I feel lazy!

So, any suggestions would be much appreciated!

10 years ago 05/04/2013 4:18pm EDT

re: AirwaterfoodsleepRUN

Run as much as possible. 40-50 minute runs every day with some strides every other day and a 70 minute long run on Sunday. In mid to late July add a Tempo run and a fartlek/hill workout. Do core workouts 4 times a week through the summer.

STAY CONSISTENT!!!

10 years ago 05/04/2013 4:38pm EDT

re: canon

canon wrote:
Run as much as possible. 40-50 minute runs every day with some strides every other day and a 70 minute long run on Sunday. In mid to late July add a Tempo run and a fartlek/hill workout. Do core workouts 4 times a week through the summer.
STAY CONSISTENT!!!

Consistency yes, but the advice to "run as much as possible" leads towards injury and burnout. As for the mandatory time off, I'd say to take a week off, if two seems like too much (though it really doesn't hurt to take the full two).

In any case, just do the usual off-season business. Build base with a GRADUAL buildup of easy mileage (incorporate strides, of course). In terms of workouts, the above advice seems fine, but nothing should really be race effort. You should probably take one day off a week as well.

Do everything it takes to avoid injury and stay healthy. Don't run too much and be sure to listen to your body. As well, don't expect to have significant results. Save that for your cross country season.

10 years ago 05/04/2013 5:02pm EDT

re: AirwaterfoodsleepRUN

Thanks for the responses, guys. Injuries have plagued many runners on my track team this spring and I have thankfully avoided getting injured. To be completely honest, the astronomical number of injuries on my team leads me to believe that our coaches are not the most adequate at educating us about injury prevention!

As for the training, should I even hope to run the 5ks in xc at the 20-22 minute range? If I train well this summer...? My parents are very strict about my running and not going overboard with training. I don't know... I hope so much to run well but it's easier said than done, especially with running restrictions by overprotective parents.

Wishful thinking... .

10 years ago 05/04/2013 7:31pm EDT

re: AirwaterfoodsleepRUN

10 years ago 05/04/2013 7:38pm EDT

re: AirwaterfoodsleepRUN

go online and find a running log, you can track your progress that way and it keeps you motivated to beat your mileage/times from previous weeks.

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