123456789101112 wrote:
Hello! I'm a rising sophomore going in my second xc season. Last year my PR was 18:40s but I don't really have time goals for this year cuz I don't know what to expect. Mile PR from this past season was 5:11. I was wondering when i should start workouts. I started building mileage about 3 weeks ago at about 25 miles and am up to 33 right now. Tips on how to have a really good season? Thanks
Start workouts when school starts. Now is the time to put miles in the bank. Do something fast -- but not hard -- once a week or so. For example, get on grass and do 10 x 100m with full recovery, working up to sprinting. Alternate with 6-10 x 100m uphill, again with full recovery.
Once a week or so, do a faster run, say 5 miles, starting really slow and speeding up each mile down to 6:30-40.
Get your mileage up to 40, be consistent, and do the fast stuff, and you'll be ready to start doing workouts in late August-September and maybe win races when it counts in October-November.
If you have to do more, do some strength training -- squats, lunges, push-ups, pull-ups, sit-ups. With your PRs, you clearly have an engine; it's a good idea to make sure you have a strong chassis to carry it.