What can I do outside of XC to get faster?

Question

Today was the first practice, and it wasn't as bad as I thought it would be, but I'm not as fast I expected. What can I do to get faster OUTSIDE of practice? In practice, we do our warm up, stretch, plyos, run, 4 striders, stretch, and then crunch. Somedays, we'll do weight room. I really really really want to be good, and I have been training this summer, but I'm too slow. Today, we only did 30 minutes. Could I run for like 20-30 more today?

Answer 1

The simple answer to increasing your speed is "intervals." It'll not only help with your race pace, but will give you that extra kick at the end of the race. You've already done step one, which is to simply spend summer just putting in the miles. Now you're ready to work on pacing.

The complex answer is that anything you do outside of the XC team may interfere with your coach's training regimen; and it may cause you more tiredness if you overtrain.

A lot of school runners neglect summer running, and the coach has to spend weeks getting them up to speed, even if it's detrimental to the others who have already run all summer. If you are ready for interval training now, and even better, someone else on the team is (it helps with motivation), you should consult your coach. You may be able to use the facilities before classes, or even workout separately after class.

Also, a coach that sees your eagerness is likely to help you additionally with pointers on running techniques, and recommendations on running books, etc.

Good luck!

Answer 2

it might be ok to run more outside of practice, but be care full so you don't over do it... and lifting always helps, especially squats and cleans

Answer 3

I would try to run more; it seems as if you are not in the shape that you want to be. Maybe take out a bike and do 10+ miles a day? That way you are not putting stress on your knees and legs numerous times a day and can work different muscles. Cycling is a great time and I hope you consider getting in to it.