I've been running on my own for a few years while playing soccer, but this year I decided to give cross country a try. My PR is 22:43. Does anyone have tips for me? I'd like to break 21 in time for state
Hey, i've run cross country for two years but have run on my own much longer than that. Since you will probably be new to interval training by simply following your coaches instructions you could break 21 pretty easily.
I was in cross country, haven't been in it these last 2 years though (been too busy :p) but I want to be in it next year, how many miles do u run? Beatnik is right, do what the coach tells you helps a lot :)
Ran my first year of XC this past fall, after running track last spring. I had a blast. I assume that you’re a girl, which probably means you’re running 2.5 miles (about) right? Pretty much all of the Varsity girls on my squad were running under 19 minutes competitively. All I can tell you is keep at it. It gets easier over time. XC is a war of attrition, a test of endurance, both physical and mental. Gently increase your mileage every week or so, and you’ll get where you need to be. Spikes always help too for race day, so it’d be a good idea to get some of those if you haven’t. Oh, and make sure not to only run. You’ve got to cross train some too. Whether it’s weightlifting, or swimming, or biking, or whatever, you’ve got to make sure you work all your muscles, and not just your legs, that way you can stay well rounded. Well, sorry that may’ve been longwinded, but hope it helps!
Cross-training is good! But, at the high school level at least, girls are running 5 kilometers, just like the boys, which is equal to 3.1 miles. My PR is 22:48, which isn't good, but it was my first year and I had a lot of fun.
My best advice: don't get injured!!! I ignored my pain sophomore year and now I have patellofemoral pain syndrome affecting both knees. Listen to your body!
In 6th grade I made better effort than that, but I will give you this, You may want to cut it down to 8 minutes a mile or faster. A year later and I'm able to run 3 minutes less than that and all it dose is take effort. Tips: Run longer and faster.
I forgot that it's okey to take a breather everyonce in a while.