Getting ready for cross country... I'm not doing too much, am I?

Question

Last year I ran my first season of varsity cross country as a freshman girl. I did very bad training in the summer to get ready ( I ran like 3 weeks out of the whole summer) but in the end I ran a 5k in 21 minutes which is okay. I then ran indoor and outdoor track and I got to run a 1500m in 5:11..

Now it's summer and I'm getting ready for XC as a sophmore and I'm 15; My last week was a 50 mile week. I am running them sort of easy, a good pace, with a friend. Our biggest run so far has been 10.5 miles.

I want to run a 19 minute 5k by the end of XC..

But, I don't want to get injured, am I running too much? I think my mileage is good though because I'm doing them at a comfotable pace.

And what should I put into my training? Any Suggestions?

I have till the later part of August till actual cross country training starts.

Answer 1

first of all, PROPS, girl! you're speedy!!

um... it's fine to keep pushing yourself. just dont push too drastically or anything.

to prevent injuries, stretch before&after, and ice! ice everything (ice baths HELP a lot. but they're really really cold)

you should try getting some stuff done in the weight room. (legwork, abs, back abs,... most of the bottom stuff, torso & down)

oh! and eat a banana before&afterworkouts, and before bed if you want to. they help with the sore muscles

Answer 2

your goal seems easily attainable..i think you could run in the 19s right now...just from traing during track season..to get in 19s you dont even have to train that hard..u should be aiming for in the mid 18s....and i think you already know how to train. dont worry about injuries..they mostly come when people are running on tough terrain or sprinting at the end of a run

Answer 3

im doing the same thing! im going to be a sophmore and 15 soon and its going to be my first year of XC. i did track but wasnt very good.my best mile time was 6:18  :(

well im running just the same as you like 50 miles a week and im doing great! just take some days off like once a week (i do that) i also ran a 5k in 21 mins too. weird? your not running too much. you are doing the perfect amount to get your goal. your doing great! keep it up and youll get that goal! :)