What should I do/focus on? (Running)

Question

I'm 13 and going into 8th grade this fall. Next year (9th grade) I'll be starting high school. I do like to run (although I've slacked a bit this summer...) but I'm not spectacular or anything.

In High school it's my goal to be on one of the running teams so here's my question(s)

1. I'm NOT a sprinter/short distance, so would cross country be a better alternative?

2. What would be a good goal mile time for when I'm running (Right now, it's 7:50 which I know is slooow)

3. If you've had expirience on a track/c.c. team in high school, can you please give me any tips...

Thanks, I'd like to do my best to prepare this year so any advice you all have will be really appreciated and put to use!

Answer 1

1. i totally love cross country. its the best thing in my life right now. im a sophmore in HS.

2. you need to set your own goals, you cant have someone do that for you.but if your running xc under 7 minute mile would be good for a freshman. my school runs 3.1 miles(5K) and the varsity times are under 21 minutes..which is like 6:50 min pace.

3. my experience with xc has really changed my life! im so focused and determined now, last year as a freshman i was just running to stay in shape for soccer, but i totally fell in love with the sport and this year i hope to get under 19:30 minutes for my 5K, (6:15ish pace)

Here is a week of preparing you should do:

mon- 10-20 mins of easy jogging

tues- 20-30 mins of easy jogging

wed- 20-30 mins of still easy, but gradually pick the pace up at the end

thurs- depending on how your legs feel either take a rest day or do anything from 10-30 mins, easy jog

fri- 30mins easy jog, do 6 striders/sprints at the end.

sat- 15-20 easy

sun- 25-30 easy/ or rest day

mostly do runs anywhere from 15-30mins if your body is telling you to do more or less, you have to listen to it, take a day off or go really easy.. i know all the workouts say to go easy, and thats ok, because in the beginning of xc you are working on getting miles, and not speed, and by doing workouts like these thats what your doing!

if you are interested in some more ideas from me answer one of my questions/email me or something id like to hear how everything goes!

Answer 2

1.  Cross country is awesome and definitely doesn't require sprinting skills.  

2.  If you kept up a 7:50 pace for 3.1 miles that would be decent for a freshmen.  It all depends on how good you want to be.  You won't win any races with that time, but you could still help your team (unless your team is wicked fast)

3.  Practice a lot and you'll get fast.