Cross Country Time?

Question

Hi, I am a freshman graduating to sophmore, and I was wonder by how much can I improve my time. My PR last yea was only 18:18 (I know it not great). but since then ive done track and dropped my mile and 2 mile time. My mile PR is 5:09 and my two mile time is 10:55. I have already started traing and pretty hard, my long runs are 12 miles and I do hill reapeats and intervals every week. My goal is to get under 17 next season, think I can do it? Thanks for your help.

Answer 1

yes totally agree,

try once or twice a week to include a speed session of km reps, or 2, 3 and 4 min efforts.  you will see a big differnce

Answer 2

Yes. It's definitely reachable. You're doing exactly what you're supposed to be doing, build up the endurance one day and build up the speed the next. Just one tip. Don't overwork your body! Good Luck!

Answer 3

You are doing what you should be. Those were my times my freshman year (I was about 5 seconds faster in each event) and then I was consistently running low 17's by my sophomore year. By state I ran a 16:48. Just remember to have fun and don't overwork yourself. I'm going for low 15's myself next year as a senior. Good Luck!

Answer 4

It can be done.  Drops in time occur from training and maturing physically.  A lot of guys really mature their freshman year, so you may have that going for you.  As for the stuff that you can control, get out there and build your base this summer.  With long runs of about 12 miles, I assume you are aiming for 60 mile weeks.  That is pretty good.  I would consider slowly increasing it over the summer.  Do some two-a-days if you need to, junk miles don't count.  

For the beginning of the summer, you may be better off only doing one hill repeat or interval session a week (I think you are doing one of each?).  This will allow you to build a bigger endurance base.  You can work on speed during the late summer and fall, but you can't work on your endurance nearly as much.

Good luck.