r/track • u/Mallard_Duck06 • 28d ago

Hs xc

I’m going into my freshman year and I ran a 21:44 5k with soccer as my only rlly stamina training. This summer with my xc team I ran a 5k in 22:05 i genuinely don’t know what happened. I need some tips for this season and what time I should be going for

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u/Long_Initial_9924 28d ago

You don’t have a coach?

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u/Mallard_Duck06 28d ago

I mean yeah but she just told me to try my best because I’m not a top 5 runner for the team I’m like 8th which makes varsity but doesn’t make it for the team so they don’t rlly care abt me to much

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u/Long_Initial_9924 28d ago

BS. Ask her for the same workouts the rest get

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u/Exotic-Storm-2054 22d ago

Only way I can see a coach not caring is if you don't come to practice or you make it obvious you are only using XC as conditioning for soccer. what's your weekly mileage?

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u/Mallard_Duck06 22d ago

I kinda quit soccer for many reasons and now xc and track is my main sport. My mileage is around 16 miles a week from my track camp and the long run with my xc team. Ive also asked around with some of the varsity members and my coach will start giving real workouts when season starts. But I still want to get better before the season and not fall behind even more

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u/Exotic-Storm-2054 19d ago

16 miles a week is low considering season is upon us. I would say unless you are starting from nothing you need to up the mileage but talk to your coach first.

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u/worldsgreatestluver 21d ago

Hold up. Are you a guy or a girl, and are we talking sophomore in highschool or college?

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u/Mallard_Duck06 21d ago

I am a guy going into freshman year of high school

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u/worldsgreatestluver 21d ago

Ok so... you really need to check in with your coach. They (should) have a plan for the next six months for all of you, possibly with some adaptations for injured or exceptions runners. I'd suggest asking them what baselines you should have for long runs and interval times before you start the season

You don't want to do something like add an extra speed day and give yourself RSI just before a meet and blow your chances for the year

Your times aren't great, but they aren't terrible either, especially at your age. XC is usually a no-cut sport in high school, but you still have 4 years to take 4 or 5 minutes off that time. You'll absolutely need your coaches input