XC Question - Is it possbile to...?

Question

I was considering joining my small colleges XC team...i talked to the coach today and he said he'd rather me start off doing hurdles cuz thats what i did in HS, but im really interested in doing XC rather than track. Should i talk more to the coach about trying XC even if he doesnt think so, or should i just forget about it because its too much training to accomplish by mid August?!

I consider myself in fairly good shape, i ran a half marathon in April and i work out every day. I run around a 7 minute mile.

Answer 1

a seven minute mile is good if you just started.  its not the best time, but with parctice you can get it down.  i love XC,and i think it is more fun then track.  i've heard that hurdles are bad for your knees(i think it was knees)  you may be able to train for both and see which one you like better.  running is about having fun.  you should pick the one you like the best.  ALSO if you like the coach for XC better then track, thats a plus.  if its the same coach, pick the sport you like the best

Answer 2

holly i would just stick with the hurdles cause the man knows what he is doing. plus if you quit now then he wont want you back. try the hurdles then next year go for xc after you have trained more

Answer 3

It depends on what your time is for the 3K.  He is probably basing his decision on your capabilities in each and obviously sees you as more valuable in the hurdles.  However, if you really want to run XC then I don't see why it is a problem since XC is in the fall and track is in the spring.  Just tell him what you prefer.

Answer 4

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It's tough, in track, to keep from getting "pigeon-holed," but apparently your coach has it in mind that you are a hurdler and that's that.

Not.  Tell the coach that you will consider track in the spring, and that training for cross country will only get you stronger as a hurdler.

Which is kind of true.  You do need to work on your speed in XC to make this true, and if your coach does know something about XC, no matter what distance you race (likely 6k?), you do have to have speedwork as part of the training mix.

If you begin training now, June 11, you will have 10 weeks to train before the XC season begins, which is just enough time to really get ready (but not too much time).  You're in good shape now, and as long as you are consistent in your training you will be ready for the fall.

Especially for XC, the real training takes place in the off season.  I seriously believe with the speed you have right now, and your comfort in running longer distances, that you will find success in XC!

Start wherever you are right now.  If you are running 30 minutes a day (which it sounds like you are doing at a minimum), or 40, or wherever, add 5 minutes per day per week.

So, if you are at 40 minutes a day now, in four to five weeks you should be at 60.

Once you are at 60 minutes, say five weeks into the summer, add interval and speed workouts.  A typical workout week for the last half of your summer may look like this:

Mon - easy running for 10 minutes.  Pick up the pace for 5, running at 7 minutes per mile if you can, or even a bit faster.  Jog (don't walk) for 5.  Repeat three more times.  Complete the 60 minute workout with easy running.  Within the 60 minutes complete four 5-minute repetitions.

Tuesdays - easy running for 60 minutes.

Wednesdays - easy running for 10 minutes.  Do 150-200 meter pickups 80-100% effort, preferably up a hill.  Jog 3-5 minutes.  Repeat 5 times, for a total of 6 pickups.

Thursday - easy running for 60 minutes.

Friday - easy running for 60 - 90 minutes, preferably at the 90 minute range.

Saturday - easy running for 60 minutes.

This type of schedule will get you rarin' to go for XC.  The goal will be to sustain good speed over distance, and to run maintaining good running form.  I think you will be a surprise to your coach, and competitive on the XC team and in your conference!

Regards,

Phil

P.s., I think you will do well in XC.  Certainly defer a final decision to hurdle until January - let this season's training and racing educate you about what you can do, and what you like to do.  You may find the results will speak louder than words to your coach than any words you may speak!

Answer 5

What was your half marathon time?  When you say you run a 7 minute mile, is that your normal easy running pace when you do distance or is that your pace in a half  marathon when racing?  If you train at a 7 minute mile pace then I think you definitely can run college XC. Even if your half marathon race pace is a 7 minute mile you are probably good enough to run college XC.  If a 7 minute mile is your mile race pace then college XC is going to be pretty tough. Also, I don't see how XC precludes running hurdles in track because XC and track aren't run at the same time.

Answer 6

tell him you'll run witht the XC team, and also do hurdles.

I did both, no problem