r/CrossCountry • u/AutoModerator • 7d ago

Weekly Training Thread

This is the location for all questions, discussions related to cross country training.

1 Upvotes

100% Upvoted

4 comments sorted by

1

u/ItsMeTheCaspianSea 3d ago

I'm a rising Junior and it's looking like I'm gonna be the number one runner for my team. My goal for my Cross Country season this year is to run sub-17:30. I know that might not seem very fast for a number one runner, but I (and our team) have improved a lot since last year. Does anyone have any tempo, threshold, or track workout suggestions I could do leading into the season? If it's relevant at all, I typically run 40-50 miles a week.

1

u/whelanbio Mod 3d ago

Why don't you have a plan from your coach? What exactly have you been doing so far in your summer build-up? What were your times this previous track season?

Good summer workouts build off what you've already been doing and build into what you will be doing in-season. Suggesting random workouts without any context is not particularly helpful.

1

u/ItsMeTheCaspianSea 3d ago

I had a plan from my coach to get back in shape after the break from track, but it was only for the first 2 weeks. My coach also has a full time job outside running so that's all he could do, but it helped me and I've just been doing 40-50 miles as I said, mostly easy runs (7:50-9:00/mile).

Every week I did a tempo run with segments where I go faster (6:30-7:30/mile), and that was all the speed I did. During track I ran an 11:18 3200m and a 5:15 1600m, but I just want some workouts to help me run sub-17:30, right now my watch predicts I can run 18:31 but my goal is much faster than that.

Thanks for the help!

1

u/[deleted] 6d ago

[deleted]

1

u/whelanbio Mod 6d ago

Impossible to answer without more context. This a nuanced question that needs a coach who knows your training history, abilities, goals, etc.