Can i do Cross Country next year as a Sophomore?

Question

I am going to be a sophomore in high school next year. I really want to do cross country. I recently ran a 24:05 5k, is that a good enough time, and if i continue to train, how much time can i shave off of that?

Answer 1

The great thing about cross country is there are no try outs and it is you against your time, so you keep battling yourself.  With training and effort I see no reason why you can't get down by the 20 minute mark.  Good luck.

Answer 2

just work harder at it

Answer 3

Well, most freshmen who aren't really in shape and aren't naturally great runners run about 24 minutes, so you might be a little slower than some of the other sophomores.

Your time isn't bad for a beginner.

If you continue to train, you might run your first cross race in 23 minutes or less, but it depends on how well and hard you are training. By the end of your cross-country season, you might be down to 20 minutes if you have a good season, but more likely 21 or 22. Just continue to run consistently, and you will do fine.

Answer 4

Yes. I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!

Answer 5

that time is good for not doing xc...ive been doing it for 2 years and i have a 21:30 PR

one day wont do you any good, sorry hun. but you need weeks of training to run it well.

are you a girl or a boy? i forgot to look =x haha. im a girl and run about a 22:00 average. for a 5k... sometimes faster, sometimes slower....here is some advice.....all i focus on when im training is a regular schedule. having a schedule lets you know exactly what youre doing when...that way you arent ever suprised by a workout..and you know when to rest during the day.

Monday: normal run (3-5 for a girl 4-6 for a boy)

Tuesday: Pyramids on a track. ( 200, 400, 600, 800, 600, 400, 200 ) with no more than 1 minute and 30 seconds in between. its best to jog in between some of them as to not tighten up.

Wednesday: recovery run. "LSD" ;] long slow distance. ( 6-10 for a girl 8-12 for a boy)

Thursday:normal run (3-5 for a girl 4-6 for a boy) with some strides at the end ( high knees, butt kicks, a few short 50 meter sprints)

Friday: normal run (3-5 for a girl and for a boy) ending with a few hill repeats

Saturday: Cross train ( bike, swim, yoga..ext...)

Sunday: either rest day or easy 3 mile run.

thats the schedule i stick to during the summer when my coach cant be around to tell me what to do. i ran a pr of 21:00 in my second year of xc for a 5k...improving my time by 6 whole minutes!!

as for breathing and posture...breathe from your gut. and the best advice i learned about breathing was to exhale every four steps on your right foot. example: first step = breathe in.. second step = breathe in ..third step = step = breathe in ..fourth step = breathe it out quickly. and your posture...pick up your knees and rely on your arms when your legs feel tired. stand straight and keep your head up..but not too high, as you dont want to trip on a rocky trail.

tuck your shirt in before races and buy good training shoes. i like brooks brand the best. and racing shoes help..brooks and asics are great ! drink plenty of water all day before your run. (drink till your pee is almost clear) and make sure you pee it all out before your run ;]

happy ruunning. i hope i helped.

ps...if you cant do all of this too fast..dont worry. ive been running for a year and a half and it took me till now to get here..start off slow and dont injure yourself in the beginning. start off by doing 2 miles a day..then work up to my schedule. also..there is a great book called "fast track" by suzy favor hamilton which is amazingg. check it out at barnes & noble.

=]xclovee<3

Answer 6

you'll have to run all summer, everyday!

You want to be under 20 minutes for a 5k as a guy