Sophomore going into junior year of track, 200, 400 and 400m hurdles

I support that move, it shouldn't affect your speed, especially if you keep lifting. I did the same thing as a 400m runner/300m hurdler in high school and xc just made me tougher, sprint track workouts seem like a treat after mile repeats, 5k's, and long runs in the Fall.

Oh wow if that is the case I might as well go through with it. What were your PRs if I may ask?

I had a phenomenal coach, which really helped my technique and time, didn't run the open 4 much because of the 300 hurdles but I ran the relay so I'll give you splits.

Soph

5k- 20: mid?

300H- 39.8

400 split- 51.7

Junior

5k- 19:16?

300H- 38.00

400 split- 49.3

Senior

5k- 19:01

300H- 37.49

400 split- 47.6

I wasn't great at xc but it really helped my stamina. Worked speed endurance in the winter at a local track club, and then focused heavy on hurdle technique and event specific speed come outdoor season.

Fall= Gain strength in xc and weight room

Winter= transition, get used to lactic

Spring= Race yourself into speed shape running 60H, 110H, 200, 400, sprint relays, and 300H

Here's a little about me:

I ran a 50.07 open and a 49.6 on the 4x4 my senior year. I competeted at state but did not ever run sub 50 in the open. During the XC season I actually did around 45 miles a week. However, I lifted and in additional to XC training I would sprint up a big hill by my house 1-2 times a week that took around 20 seconds. I think you should try xc but do strides before workouts and after easy runs. Personally, I think it made me stronger for tougher workouts and competing in the open and relay. I actually only did XC to help me stay in shape for basketball season after. Sometimes I did high jump too but I sucked at that. You could also do 8x30 accelerations and 6x60 alactic full out sprints with complete rest on certain days after XC season ends.

Based off of your 200 time you have enough speed to break 50. Your stamina seems to be what is lacking, so proper speed endurance workouts like the other poster suggested will definitely help. Quality work of that and speed after XC will set you up for your goals. Good luck and post any questions you may have.

Sydney McLaughlin ran cross country in high school. Didn't seem to hurt her speed and she is faster than you.

thank to everyone who inputed their knowledge. I'm gonna do it and hopefully it helps me in the long run while still keeping the 200 speed!