Track vs. Cross Country? Please help me!?

Question

I have been running track for about 3 years now. I run the 400 primarily, and my time is about 61.5 seconds. I also have run the 800 in 2:33, but that was on a relay so it might have been faster/slower, depending on hand-timing quality.

My question is this: if i am a mid-distance runner with not too much endurance yet, how long would it take for me to build up good endurance to do cross country? (that would be varsity XC; you run like 3 miles in meets)

I certainly think i have the speed, but not the endurance. My best mile has been a 6:04, but i dont know if i can do that 3 times in a row..so basically, how can i build up resistance/endurance? Is 3 months enough? (because XC season starts in september)

Thanks!

Answer 1

im an 800 runner as well and xc will help your times significantly come track season next spring.  Just start easy and work your way up.  Maybe start by doing some 2 mile runs 3x a week and one day do a longer run of maybe 3-4 miles.  Since it is the summer just go at an easy pace, nothing major or too hard.  The only thing speed wise you should concentrate on now is running some (4-8) 100m strides/accelerations at about 80% or your top speed with a walk back recovery.  Also you can do what is called progression runs which is where you increase the pace of your runs toward the end so it is like at a "tempo" pace (5-10k pace about).

Later on in the summer maybe in about a month or so you can start doing some longer intervals on the track while still keeping your mileage up around 20-25 miles a week.  Good luck!!!

A day towards the end of the summer for you can look something like

MOnday- 3.5 miles

Tuesday-4 miles + strides

Wednesday 4 mile tempo run

Thurday- Rest/cross train

Friday- 3.5 + strides

Saturday- 4.5 miles progression run

Sunday- 5 mile long run

This would give you 24.5 miles and you can adjust and do whatever you want so it suits your needs

Answer 2

Wow! You're really good. I run XC and basically anyone can do it if you work hard. No one naturally has endurance, just speed. It's something you have to work up to. I think three months is perfect. I started conditioning (with no experience running) last June and ended up making Varsity. Try it! You never know. To start out with:

Monday: 30 minutes at easy pace

Tuesday: 30 minutes with surges (pick up the pace for two minutes and then relax for 4)

Wednesday: 30 minutes easy

Thursday: Charge up a hill for 30 seconds and recover by jogging slowly for 3 minutes (repeat 4 times)

Friday: Easy 30 minutes

SAT and SUN -rest

This is just for about the begining two to three weeks gradually build up.

GOOD LUCK!!! :)

Answer 3

The first thing you could do is contact your cross country or track coach and ask them how you should train during the summer. Follow their advice first because they usually know best if they're good coaches. They would like to see that you're interested. Run with a friend if you can. If you feel burnt out or injured, it's okay to take days off because the main goal is to be in good condition to run in the fall. Keep a journal of your workouts during track and cross country so you can create workout ideas. Also, in a lot of regions in the country, there are all-comers meets in the summer. You could try running 200m or 400m at these races.

Your times are about the same level. Your mile time could be faster. It would be good to know about your 200m time. If you can run the 200m under 29 seconds, you have okay speed and you should work on the 400m time. If your 200m time is under 28 seconds, that's good. The hand-timed 2:33 is accurate enough. Hand times are only off by a couple tenths of a second if done correctly. You can look up the conversion method.

Three months is a good amount of time to build up to cross country. Make sure you take two or three weeks off of running at the end of track to recharge and the same at the end of cross country. You won't lose that much shape and doing this prevents injury. You can cross train during this time.

The key will be consistency but you need to build up slowly too to prevent injury. Look up methods for this and use your best judgment on the build up You eventually want to run 6 days a week with a day off. Easy days will be 35-45 minutes. Do 6-8 fast but controlled 100m strides at the end of your runs. Every other week do a long run of around 1 hour. By easy, I mean you should be able to talk during the run. Maybe it'll be 8-9 minute mile pace for you.

For speed work, do fartlek runs (this is what the guy above calls surges) one or two days a week. You could do repeats up a long hill every other week. Try 2x2min, 2x1:30min, 2x1:00min, 2x30sec. You can also occasionally go to the track and do some of the 800m workouts.

Vary the terrain you run on. If you can find a park with dirt or grass trails, that will be good for your legs. I don't believe in running on roads all the time. Roads are okay when you want to push the pace. Weights are also good if you can learn to train with them. Ask your coaches how to train during the winter between XC and track.

Answer 4

Ummm,  my question is:  how old are you?  

                  If you are older than 14, I don't think you are fast enough.   Not to brag, but I was 12 when I ran a 5 minute 58 second mile.

Answer 5

Get into some good police pursuits on foot!