5 weeks, make or break XC season

Lose the 12 pounds. Get out the door. Start doubling. Run 3-4 in the morning, 3-4 in the evening, and increase the mileage as it feels right. You can get your volume up more easily by doubling. Start doing strides twice a week or so to redevelop turnover. If you have access to a track, just do 100 at 20-22 seconds, 100 easy and repeat until your legs are feeling it a bit. After two weeks, move up to 200 on/off. You can also do this on grass.

Don't plan to lose 12 pounds in 5 weeks. Do a road race or your own time trial now to see what kind of shape you are at. Talk to the coach about working out with the team (redshirting) and running in some meets unattached so that you won't lose the training and competition opportunities of this Fall XC season. Plan to compete for the next Spring track season. Even if you lost the weight, you will take time to regain your fitness.

Thanks guys, I did a workout (you might have noticed another post) last week of mile, 2x800, 4x400, 2x800, mile with 200m jog recovery to see where I was. When I was at my fitest I could do this at 5:20 pace, and last week my times were 5:57, 2:55, 2:57, 85,87,87,87, 2:59,2:59, 5:58 and it was much harder than before. I think aerobic strength is my biggest weakness at the moment

tcolbs wrote:

Thanks guys, I did a workout (you might have noticed another post) last week of mile, 2x800, 4x400, 2x800, mile with 200m jog recovery to see where I was. When I was at my fitest I could do this at 5:20 pace, and last week my times were 5:57, 2:55, 2:57, 85,87,87,87, 2:59,2:59, 5:58 and it was much harder than before. I think aerobic strength is my biggest weakness at the moment

That's step 7 or step 8. You can't skip all of the first steps. The first reply you got was the best one. You will be surprised how quickly fitness comes back if you get out there and run easily and run frequently

Invest in some fruits and veggies and eat those instead of other snacks (chips etc...) that you might want to eat. Sleep as much as possible. Don't ignore whole body fitness. Use the gym for some weight training.

Don't look at this one season as if it will break you if you don't make the team. You still have lots of running left in you either way

Ok that definitely sounds doable. What about long runs? Should I still try and get a long run in every week or just basic mileage?

I wouldn't worry too much about long runs. If you lack fitness, a 13 miler will take too much out of you and leave you open to injury. Keep your runs from 30-60 min and just do a bunch. You could probably still get 3 weeks at 60 plus if you do it right.

Coachb wrote:

I wouldn't worry too much about long runs. If you lack fitness, a 13 miler will take too much out of you and leave you open to injury. Keep your runs from 30-60 min and just do a bunch. You could probably still get 3 weeks at 60 plus if you do it right.

I agree. If you can get your volume up doing doubles over the next five weeks, you should be able to start doing long runs once you get past your time trial.

Ok can do. However, a week from today there is a 10 mile road race that I run every year, last summer I tempo'd it in 58 mid feeling smooth. Do you think it would be worth running it again? Even if I kept the effort minimal?

I've got a workout for you-

2 miles @ 8k race pace (8 minute rest)

3x400 @ 1500-3000 race pace (1 minute between intervals, 4 minutes after all of the 400s)

3x200 @ 800 pace (45 seconds rest between intervals)

This should help you improve in a wide range of running, including speed, strength, and aerobic capacity.

Keep my posted on how it goes!