Cross country season just ended for me this past week. My PR was 22:56. I really don't like this time and I really want run faster for next season. I'm thinking sub 20. Right now, I'm just running about 3 or 4 miles everyday except on Sundays. Anyone have a better plan for me? And I'm 14 years old sophmore.
Anonymous
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Drive part of it.
EDIT- Just saw that you are 14. The post above should read. "scooter part of it" or "get someone to drive you for part of it"
Crazyness745
First take a 4-5 days off to recover everything. Then start again at about 4 miles one week. Then increase to 5 and dont go higher then 6 if you dont feel good. On sundays do long runs that is when you should do more than 6. My xc season ended last week to but im doing track. Im a freshman and my PR WAS 20:01 FOR MY FIRST 3 MILE RACE becuase freshmans here only race 2 miles 2miles PR=12:09. So yea and try to get some speed workouts in sometimes.
Hannah
Do weights and cross train. Thats what I do in the off season and it got my PR my frosh year (25:59) down to 23:56 my sophmore year. Hopefully next year (Jr. year) I will get under 22.
Forest
I would recommend gradually increasing your mileage (over the summer and next season)to around 5-6 miles per day with one day being a longer(8-10 mile) run. You can also try cross-training by swimming during the off-season since its a great cardiovascular excersise and is low impact (dont try running year round or you could get a stress fracture. Hope this helps
Blazenskyy.com
Try doing 5K and 10K road races along with cross training for instance wall climbing or XC skiing if your area has snow. You plan seems good however add periodic race pacing for instance 1 mile X 4 at 5K pace with 60 sec stretch walk breaks. Running is all about pace so it's important to improve your form and training on hard speed days at your race pace. You don't want to run a 5K each speed day that's why the 60 sec breaks help your body recover a bit and is not faster than your race pace. Keep your pace consistent and learn to relax your muscles while you run. Good luck!