HOw fast should i be doing my base running for cross country?

Question

Hey i'm currently training for my XC season, doing roughly 4 to 5 miles each day. My goal right now is to break 17 by the end of the season, with my current PR being 18:10 after my first year running. My problem is even though I'm getting the miles in everyday, i'm not sure if i'm diong it at a good pace. I tend to get nervous about my pace and always end up running at a 6:30-6:45 pace. I'm just wondering if this is a good pace to be training at when i'm building up my mileage, or should i be slowing my temp down a bit. Also if its too fast, how can i control myself

Answer 1

If you can hold that 6:30 pace for the duration of your training runs and you're able to recover in time for your next training workout, then that pace is fine.  If you find, though, that you're fading or really struggling to finish your training runs at that pace, then you should slow down a bit.  

The best way I know of to control your pace is to pick up a basic sports watch with a lap timer.  Timex makes them with a range of prices and features, with the basic models starting around $30.  If you're on the track, monitoring your split times is pretty simple.  If you're on the road or trails, you can plot your routes ahead of time at "www.usatf.org/routes/map/".  You don't have to be obsessive about it, but this will allow you to mark some specific points along your route so that you can check your pace.  Eventually, you'll get used to what it feels like to run at different paces and the watch will just be for reassurance.

For short-distance races, I would recommend trying to run your base-building mileage around 45-60 seconds per mile slower than you intend to race.  These workouts are to build endurance and maintain fitness, not to build speed.  In between these base workouts, you should be considering some higher-intensity tempo or interval training to raise your lactate threshold for racing.  Check out "www.coolrunning.com" if your not familiar with these types of workouts.

Good Luck!

Answer 2

ask your coach. That seems fine, im not a guy but my friends on the guys team seem to be doing some longer runs to, like 7-8miles once a week and 6-7 miles once a week, with the rest being shorter stuff and tempo stuff the other days

Answer 3

How long are your races? The length of a race should help base how you train.