Cross Country

[Swimmer98]

Hey everyone, I'm starting Cross Country this year for this first time. I was wondering on any tips or tricks, I've been running 5-7 miles every other day getting ready for XC. I was wondering about what my time should be and what to work on before the season starts. I'm in relatively good shape, the six pack went on vacation though, but he's coming back lol. Thanks!

[LifeOfLove]

Cross Country is pretty fun! If you've been running 5-7 miles, you'll be set. Most teams usually do some conditioning at the beginning anyway that leads up to this. As far as your time goes, that can depend on many things. You'll just have to base it off of kids in your region. Around where I live it can be a little difficult since there are significant elevation changes within a few hours so if we go over the mountains for a meet our times do seem to change. As far as before season stuff to work on, keep really good form, and just run lots. That's sort of the whole key behind XC. There is a little bit of training on running a race, but mainly that just comes down to having the sheer power and determination to dig deeper when the person next to you is running out of steam.
Keep up the running and you'll be set for a great season! Also be sure to stretch as to not injure yourself! It sucks to have to bail on a season early due to an injury

[Swimmer98]

Cross Country is pretty fun! If you've been running 5-7 miles, you'll be set. Most teams usually do some conditioning at the beginning anyway that leads up to this. As far as your time goes, that can depend on many things. You'll just have to base it off of kids in your region. Around where I live it can be a little difficult since there are significant elevation changes within a few hours so if we go over the mountains for a meet our times do seem to change. As far as before season stuff to work on, keep really good form, and just run lots. That's sort of the whole key behind XC. There is a little bit of training on running a race, but mainly that just comes down to having the sheer power and determination to dig deeper when the person next to you is running out of steam.
Keep up the running and you'll be set for a great season! Also be sure to stretch as to not injure yourself! It sucks to have to bail on a season early due to an injury
Thanks for the advice, I'm in Illinois so it's relatively flat. I was just worried about being too slow or something lol. Should I focus on a balance of speed and distance or one than the other at a time? Thanks again!

[based.bae]

I can only run for that long when i have music in my ear .. thats sad. But good job.

[LifeOfLove]

Thanks for the advice, I'm in Illinois so it's relatively flat. I was just worried about being too slow or something lol. Should I focus on a balance of speed and distance or one than the other at a time? Thanks again!


For now work on distance. It's really all about building stamina. If you can run 10 miles, it's going to be fairly easy for you to do 3.5 miles or whatever at a much faster pace. Speed workouts are good too, but I only do those once or twice a week when I am training. Otherwise it is all distance.

[Swimmer98]

For now work on distance. It's really all about building stamina. If you can run 10 miles, it's going to be fairly easy for you to do 3.5 miles or whatever at a much faster pace. Speed workouts are good too, but I only do those once or twice a week when I am training. Otherwise it is all distance. Recently someone sat on my patella and now it feels weird, going to give it a few days to sort itself out, if not I'll head to the dr. Don't want to screw anything up before the season starts. It just seems out of place kind of? and I feel the cartilage a little, dosen't hurt atm though.

[LifeOfLove]

Recently someone sat on my patella and now it feels weird, going to give it a few days to sort itself out, if not I'll head to the dr. Don't want to screw anything up before the season starts. It just seems out of place kind of? and I feel the cartilage a little, dosen't hurt atm though.

Knees can be a big deal if you aren't careful, so be diligent about it. If it's making any noise or hurts after a few days, have it checked out for sure

[IAMWILL]

With the amount you're running now you'll be in good shape come the start of the season. Although you may want to start running more frequently but maybe only 3-5 miles per run to get yourself used to running 6 or so days a week. For a flat 3 mile XC course usually the very best runners are around 15:00, great runners at 16:30, very good runners at 18:00, good at 19:30, and beginners around 22:00. Your coach will probably break the season up into a few "stages," which usually looks like this:

-Conditioning - 6 weeks - longer, easier paced runs
-Strengthening - 6 weeks - more intense workouts, hills
-Sharpening - 3/4 weeks - time trials, intervals, speed work, trying to cut down times as much as possible before league finals and such.

The season is a long one, so if you feel an injury come on then take a few days off and let it heal. A few missed days won't ruin your conditioning. The goal is to peak at the end of the season, so no need to wear yourself down in the beginning.

Ill be coaching my old HS team this year. Should be fun.

[Swimmer98]

With the amount you're running now you'll be in good shape come the start of the season. Although you may want to start running more frequently but maybe only 3-5 miles per run to get yourself used to running 6 or so days a week. For a flat 3 mile XC course usually the very best runners are around 15:00, great runners at 16:30, very good runners at 18:00, good at 19:30, and beginners around 22:00. Your coach will probably break the season up into a few "stages," which usually looks like this:

-Conditioning - 6 weeks - longer, easier paced runs
-Strengthening - 6 weeks - more intense workouts, hills
-Sharpening - 3/4 weeks - time trials, intervals, speed work, trying to cut down times as much as possible before league finals and such.

The season is a long one, so if you feel an injury come on then take a few days off and let it heal. A few missed days won't ruin your conditioning. The goal is to peak at the end of the season, so no need to wear yourself down in the beginning.

Ill be coaching my old HS team this year. Should be fun.

Knees can be a big deal if you aren't careful, so be diligent about it. If it's making any noise or hurts after a few days, have it checked out for sure

Probably the biggest multi-quote I've ever done! Thanks for your advice guys, I set up a doctor's appointment just to be on the safe side (knee still feels out of place). Been wanting to run but I'll rest it, rather not screw up the entire season. When I get back to running I'll try to do the 3 miles or 4 miles a day and speed it up a little, when I do these should I also work on speed? Sense they aren't as long as normal should I time myself or something to see my improvement or keep the jun (jog run) going for awhile? Thanks!

[Swimmer98]

Just thought I would let you guys know, I went to the orthopedic the other day. Said I hurt my knee a little but I should be fine, gave me a prescription for PT. She said I'm fine to run and everything but to strengthen my muscles I guess. Can still hear a crack in my left knee when I walk and etc.. though.