I'm a senior in high school. I just completed my XC season. My fastest time was 18:26. I have track coming in the spring and I was wondering if sub 2 was possible. What is a good schedule I could follow to break 2!
400: 56
800: 2:08
1600: 4:59
These times were last year so i'm hoping that I improve this year.
I live in Ohio so it's really cold somedays to do certain workout but I can still complete them.
Any tips or schedules? Thanks :)
your endurance seems to be lacking considering your 4:59 1600 and your 18:26. So work on endurance. And anything is possible just work hard so yes you could break 2:00.
thatsit!?!?! wrote:
your endurance seems to be lacking considering your 4:59 1600 and your 18:26. So work on endurance. And anything is possible just work hard so yes you could break 2:00.
You know, I think it will be more important to improve your speed. With only 56 speed, it is going to be near impossible for you to break 2 (considering your performances drop off rapidly at longer distances). So, yes, now is a good time to do lots of aerobic work. But, also use this time to lay the foundation for improving your speed in this early pre-season phase. Do short hard hill sprints (15s say), and/or 50-150m sprints on the track all with full rest. The point is to run fast and if you need tons of rest to achieve that then that's fine.
Definitely a chance, especially if you are still growing. In 10th grade I went from a 17:50 5k, 5:03 mile and 2:18 800 in the fall to a 4:42 mile and 2:01 800. I nordic skied all the winter but I attribute the improvement to puberty more than increased training.
Also I 2nd the guy who says to train general endurance (long runs & tempos) and short sprints (just a handful 50-150m all out repeats with near full recovery). Avoid running at specific paces until track season.
crete wrote:
thatsit!?!?! wrote:your endurance seems to be lacking considering your 4:59 1600 and your 18:26. So work on endurance. And anything is possible just work hard so yes you could break 2:00.
You know, I think it will be more important to improve your speed. With only 56 speed, it is going to be near impossible for you to break 2 (considering your performances drop off rapidly at longer distances). So, yes, now is a good time to do lots of aerobic work. But, also use this time to lay the foundation for improving your speed in this early pre-season phase. Do short hard hill sprints (15s say), and/or 50-150m sprints on the track all with full rest. The point is to run fast and if you need tons of rest to achieve that then that's fine.
Both need improving. For your speed 'base', however, you need to start right at the beginning. Acceleration and maximum velocity come first. Train like a sprinter in these sessions. No longer than 6 seconds at maximum effort with full recovery-ie 1 minute for every 10 metres run at full speed. Utilise an actual sprint coach if you have to. Then you can move on to 100m pace workouts, preferably mostly alactic to start with ie 6x50/60m with full recovery (6-10seconds at full speed). Sometimes it's better to go on time at full speed, rather than distance, since you're not a properly trained sprinter.