This is going to be my first year of cross country. My 5k PR on the road is 17:58. I am guessing I can expect to run 315-0 seconds slower since grass is harder to run on, there are hills, etc
I have been doing all of my training on trails to prepare myself. is this the best way to go about?
How's my training for this summer osund?
M: 8 am, 4 pm
T: 6 am (1 w/u, 4 tempo, 1 c/d), 5 pm
W: 8 am, 4 pm
Th: 10 am, 3 pm
F: 5 am
S: 1.5hr trails (9-10 miles)
Su: 7 am, 3 pm
slow on grass wrote:
This is going to be my first year of cross country. My 5k PR on the road is 17:58. I am guessing I can expect to run 315-0 seconds slower since grass is harder to run on, there are hills, etc
I have been doing all of my training on trails to prepare myself. is this the best way to go about?
How's my training for this summer osund?
M: 8 am, 4 pm
T: 6 am (1 w/u, 4 tempo, 1 c/d), 5 pm
W: 8 am, 4 pm
Th: 10 am, 3 pm
F: 5 am
S: 1.5hr trails (9-10 miles)
Su: 7 am, 3 pm
I'm assuming you meant to say 15-30 seconds slower...though I have no idea how you managed to scramble that the way you did.
As for times, I'd say not necessarily. It depends on the courses you race, some can be nearly the same as roads; and a gnarly course with mud and hills could easily run a minute+ slower.
Also, you may not run slower because you'll be that much more in shape by the time cross comes around that you'll still run just as quickly in cross.
Also keep in mind that some xc courses are basically road courses. In hs, our rival high school had their xc course at a local park. This local park has some asphalt paths and some hard packed dirt paths. It is a completely flat course and about half on the asphalt and half on the dirt. That course was faster than the majority of road races in the area, which tended to at least have some amount of hills in them.
Grass is slower, yes. Hills are slower than flat, yes. But xc courses will be very mixed in terms of time from course to course. Some will be as fast as a fast road course while some brutal courses will be up to a minute or more slower than a fast road course.
wants to buy a nicer home wrote:
Also keep in mind that some xc courses are basically road courses. In hs, our rival high school had their xc course at a local park. This local park has some asphalt paths and some hard packed dirt paths. It is a completely flat course and about half on the asphalt and half on the dirt. That course was faster than the majority of road races in the area, which tended to at least have some amount of hills in them.
Grass is slower, yes. Hills are slower than flat, yes. But xc courses will be very mixed in terms of time from course to course. Some will be as fast as a fast road course while some brutal courses will be up to a minute or more slower than a fast road course.
LM wrote:
Ok, so it just depends on the course and weather conditions that day then.
[quote]
I'm assuming you meant to say 15-30 seconds slower...though I have no idea how you managed to scramble that the way you did.
As for times, I'd say not necessarily. It depends on the courses you race, some can be nearly the same as roads; and a gnarly course with mud and hills could easily run a minute+ slower.
Also, you may not run slower because you'll be that much more in shape by the time cross comes around that you'll still run just as quickly in cross.
I am starting the summer of malmo so I am hoping to bring down that high 17:5x times. I want to break 17 this year.
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