Sub 16:20 possible?

High School Running High School Training

4 years ago 04/07/2020 11:32am EDT

Since my track season has ended, I have a long span till XC arrives to begin base training. Indoor I ran 4:43 on a flat track and 10:15(only 3200 I’ve run) on a banked track. Although I have not TT yet for outdoor, I have increased my work load and feel that I am much more fit then I was before. During the past Xc season I was running 30-35 mile weeks at most and ran a 5k pr of 1715, I have now transitioned into 50-60 mile weeks. I was wondering if it were possible for me to start training for Xc now and if I could reach sub 16:20 or even crazier, sub 16 by the time XC comes around? Any training suggestions?

4 years ago 04/07/2020 11:42am EDT

re: XCOTW

Yes. I think that’s a perfect goal. You may surprise yourself by dipping under 16 if this summer goes really well.

I ran 17:19 in junior XC and 4:38 as a junior in outdoor (though I felt I could’ve done better) and I ran 16:15 the next XC season. I put in a huge base over the summer, lots of quality mileage and tempos. It can be done. Best of luck

4 years ago 04/07/2020 12:11pm EDT

re: XCOTW

I ran a 4:13 1500 and 16:12 5000 in track but never broke 10 for the 3200. If you ran a 10:15 3200 indoors in your first 3200 ever, I am sure you are capable of running under 16 in the fall. Seriously, you can do it. Especially if you are averaging 50-60 miles per week. That's solid mileage.

DOs: Stay healthy. Let me say that again: Stay healthy. Do strength work for your glutes and posterior chain (below-parallel squats and deadlifts with excellent form). Do exercises to strengthen your ankles. Run on hills and dirt trails. Stretch. Foam roll. Eat healthy foods. Get plenty of sleep. Do proper warm-ups.

DON'T: Do not overtrain. Do not do any speedwork over the summer. Do not tell all your teammates you are going to break 16 in XC. (No need to put more pressure on yourself.)

Best of luck!

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