XC training for College Female!? Is this possible?!?

Question

I am a 19 year old female. Next year at my small college i'd like to go out for Cross Country. I have till August 19 to train for this. I have completed a half marathon in April (at a very SLOW jog)...i am now to the point where i can run non stop for 35 some minutes (at a good pace) and run around a 7 minute mile. Is it possible to get down to a 23ish 3.1 mile pace by August 19? If so how do i reach this goal? What kind of training?

Answer 1

try running in between 3 and 5 miles everyday.. maybe more

Answer 2

NO, it's not possible!!

JK, all it takes is full commitment, dedication and motivation.

find a local 5k race to see how fast you can do it now.  After that run every day, try to avoid taking days off.  Run twice a day.  Really, run at least 35 minutes every time you go for a run, eventually after a week of this, it will be very easy, and you can start increasing how long you run, eventually have your runs be from 50 minutes to 70 minutes.  

Run faster, longer but most importantly run more

eat healthy, get plenty of rest, and run

and when you feel like it's not helping or like you don't want to go for a run think:  DO YOU WANT IT OR NOT, because you CAN do it, but will you?

,

HOPE THIS HELPED

SLYFOX

Answer 3

run everyday, except one day of the week.  Run over 4 miles everyday (decent pace), and one day of the week (maybe two), do a speed workout. warmup, then run really fast (like 95%, not death pace, but after a minute or two, it should start to hurt).  run a couple of miles like this, and if you want, do it like intervals.  Have breaks of 1 to 2 minutes after each 800 or mile.  GOOD LucK!!

Answer 4

It is definetly possible to get down to the 23 range especially if you can already run a 7 minute mile. I don't know what you are running but I am going to go ahead and assume from your 7 minute mile that you are running about 25-26 min in the 5k. I would start doing about 5 miles of running a day and get your self up to 7 miles, add about 1/2 a mile every week. Once you get up to 7 miles stay there for about 2 weeks. This will be about the 2nd week of July when you get there. Once you get there you will have a nice base built and you can start working on your speed. 800 meter repeats are great. I would go to a track and get in about 8X800 meter repeats at 85% of your race pace. Take a 3 minute break in between each 800. Also do some hill workouts,  find the longest hill you can it doesn't have to be the steepest just a nice long hill. And run up for about 100 meters (ideal length) than jog down and repeat 10 more times. Work on your hill form as well. when you are running up hills lean forward a little bit and pump your arms a little more. When running down hills lean back and relax. Let gravity do all the work for you. Cross training is really great to. Get on a bike, elliptical, rowing maching, or get in the pool for a while. Cross training is a great way to give your body a deserved break from the long distances. Don't do speed work everyday though. I would do it 3 days a week once you get to the end of July the rest of the time keep your good base going. For the 7 mile runs two of them a week I would push the pace a little doing about 75-80% of your race pace. I hope I was able to help you out. Good luck