Summer Cross Country Training?

Question

Track season is almost over and im getting ready to train for Cross Country over the summer. Should I take a couple days off before i start training? Last season my Junior year my PR for a 5k was 17:28 and im wanting to run low 17s or even 16s can anyone hep me start off my training and give me some workouts?

THANKS FOR ALL THE HELP!

Answer 1

Wow. The first girl is completely wrong. You can take a few days of or even like a week. Then start running long distance runs like 40-50 minutes and eventually build it up to 60-65 by the end of the summer. But speed training is also important so if you can, do 8x4's at a couple seconds faster than your mile pace. Do this like 3 times a week and you'll be good. If you don't have a track, fartleks are the best way to go. Summers the time to get the mileage in bro, so get a lot of miles in every week. I would recommend at least like 30 miles a week, which is 6 miles for 5 days every week. Not bad, still could be more.

If you think about it, getting miles in is the most important part since we will be running 3.1 miles, not just 1 or 2 like in track, so we want as much endurence as possible.

P.S. You can change the sprint workouts, like mix them up. 3x1600's and 4x8s are good.

Answer 2

Okay, I am also just finishing up with Track and starting my X-country training. Do NOT rest a few days, it will just give you more of a chance to get out of shape and fall behind everyone else.(Everyone else will be still training.) Just start with an easy workout of about 3-5 miles a day for 2 weeks with 2 days of rest every week. The first week rest Wednesday and Saturday, and on the other days do about 3-5 miles each day. And, the second week, rest Wednesday and Saturday and exercise 5-7 miles a day.Just so you stay in shape and are ready to run when the season starts.

Some workouts for the 5 k?

Okay, I don't know exactly what you need work on, bcuz it is based on personal differences in running. But, I can tell you that you need to alternate your running workouts. Every other day do sprint workouts the whole time, and the other days do distance workouts. And, give yourself 1-2 days rest a week. Even if 5k is distance, you still need the sprint workout that would give you the beginning advantage and the final kick at the end. The distance gives you the endurance to last the race, but the sprinting can make a HUGE difference.

P.S. My personal trainer gave me this workout plan, so it WORKS!

Good Luck!

Answer 3

First question back to you is how old are you? The type of training will depend on this.

After the track season I would do some longer work so you can build up the KM's this will help later in the training.

Monday will be about 1.5 times the race distance.

Tuesday will be some hill work

Wednesday rest

Thursday race distance

Friday 2 times the race distance

Saturday fast work ie: fartlex

Sunday rest

Hope this helps.