Yo, I'm looking for new, smart, and beneficial training techniques for XC. What does it take, extra training wise, to make footlocker? Aside from being talented... Thanks!
Yo, I'm looking for new, smart, and beneficial training techniques for XC. What does it take, extra training wise, to make footlocker? Aside from being talented... Thanks!
Well first... What does your training look like man
Been there about ten years removed. I'll give you a few weeks from my log. Obviously it is different for every kid depending on talent, but this is what I did my senior year.
Late August:
Mon: 8m easy
Tue: 4miles tempo in 22:00 (8)
Wed: 10mile steady
Thurs: 7 + strides
Fri: AM-4 PM- 12x30sec on/2min off (11)
Sat: AM - 4 PM - 5
Sun- 12
Total- 65 m
First week of October:
Mon: 8miles easy
Tue: 2xmile, 2x1000, 4x400 in ~4:50, ~2:50, ~65.
Wed: 9m steady
Thu: 7 easy+strides
Fri: 2 sets of 3x300 on grass, 1 set of 3x300 on track. First set 48-49, 2nd set, 45-46, 3rd set 42-43.
Sat: AM- 4, PM- 4
Sun- 12 steady (59week)
Mon- 5 easy
Tue- Race - 15:21 3mile 1st place (30second lead)
Late November:
Mon: 7m easy
Tue: 2x(1200, 400jog, 400) + 5x200 in 3:18, 65, 3:13, 62. Then 30---27
Wed: 8m easy
Thur: 2sets of 3x300m hills
Fri: 7m easy
Sat: 2sets of (500, 3x250) fast
Sun: 10m easy
Total: 54
I was more of a miler in track, during the XC season we actually did a mile time trial between state and footlocker and I ran 4:18 solo. Then in track I would end up running 4:12
Thanks for taking the time to write all that out. Gave me some good ideas.
Well, if you're stopping for a hit every lap, like the beer mile guys, you'll probably first need to be able to go sub 14 minutes without stopping. Or sub 14:30 if you use a vaporizer.
60+ miles per week.
3-5 mile lactate threshold tempo
4xmile at 5k pace
10x300m hills
Repeat for 10 weeks