Am I doing enough training for a XC camp...?

Question

I've been running 2-3 miles a day, 6 times a week, for two weeks. The XC camp is in 2 weeks, up in the mountains. Think I am doing enough training? Will I be okay? I can run 2 miles in about 14-15 minutes.... is that okay?

Answer 1

Right now, I'm training with my school for the upcoming cross country season. Usually, we run (at the minimum) for 25 minutes at a steady pace, which is about a 1:20 min/mile slower than your race pace. The distance covered amounts to close to three miles (maybe around 2.75).

What you could try doing is a fartlek run for 45 min., which is alternating between speeds. For example, you start out by running at an easy pace (a little faster than a jog). Then, you accelerate to a race pace, which in your case would be a 7:00 min/mile. Once again, you decelerate to an easy pace. Then, you run at a sprint for around 8-10 seconds, then slow down to your race pace for around 3-4 minutes, etc...As you can see a fartlek run is pretty flexible.

Cross country training should be longer in distance than an actual race (5 K or 3 miles).  

Since you mention the camp is in the mountains, you should work on running on hills. If you live in a hilly neighborhood, then start running these hills for at least 20 minutes.  If you find that you are winded, chances are that you have not been working hard enough in the past two weeks.  

Don't expect that you will be in perfect condition by the time this camp rolls around. That's the purpose of going to camps: to build for the upcoming season!

Hope this helps!

Answer 2

Most Cross-Country camps are designed get you prepared for the upcoming season. I think you will do great! Try making your longest run on a Sunday, say maybe a 7-10 mile run based on your capability. Cross-Country camp is alot of fun and you get to meet bunches of new people and make friends. So just go and enjoy yourself! : )

Answer 3

Most XC camps put you in groups of comparable ability. Not much you can do between now and then to make a difference

Answer 4

This is what my camp suggests you do to prepare, compare it to what you run. I would say it would be a pretty good guide to any camp. I am going to running works...

#  Week #1: Run 4 days out of this week. Each run should be from 3 to 6 miles in distance, and at an easy pace.

# Week #2: Run 5 days out of this week. Include one longer run of 5 to 8 miles.

# Week #3: Run 6 days out of this week. Repeat pattern of Week #2, but include one day as a Tempo Run (faster than your Easy days). Also increase two of your Easy Run days by 1 mile.

# Week #4: Repeat Week #3, but increase your Long Run Day by 2 miles!

# Weeks #5, #6: Repeat Week #4, but increase your Long Run Day by 1 mile AND in addition to your Tempo Run, add a Hill Day. Hill Days include a 2 mile warm up jog and then either 2-4 miles working hills, or repeat a selected hill 8 to 10 times, followed by a 2 mile cool down.

# Weeks #7, #8: Repeat pattern of Weeks #5,#6, but increase Long Run Day by 1 mile.