How do you get in shape for high school cross country?

How do you get in shape for high school cross country?

Interval Workouts

1. Warm up: 5-minute easy jog including 1–3 30-second accelerations (strides)
2. Run: 30-second sprint at 5K pace.
3. Recover: 1 minute at an easy pace.
4. Repeat: Do the run/recover cycle for a total of 20 minutes.
5. Cooldown: 5-minute easy jog.

How can I make my high school cross country faster?

How to Increase Speed in Cross Country Running

1. Warm up by walking or jogging for five minutes.
2. Accelerate your running pace until you reach maximum speed.
3. Gradually slow down your pace for the next five to 10 minutes.
4. Cool down with a five-minute walk or slow jog.
5. Warm up your body with a five-minute walk or slow jog.

How many miles should a high school cross country runner run?

Based on what several athletes and coaches have told me, a good “high-mileage” number to shoot for in high school is 45 to 60 miles per week for girls and 60 to 75 miles for boys.

How many miles do d1 cross country runners run a week?

However, the team generally runs between 70 and 90 miles a week depending on their specific event and how much their body can handle. Running the amount required to be good at the division one level is a constant balancing act between injury and being in phenomenal shape.

How long does it take to get in shape for XC?

You should start six weeks before the start of a cross country season in order to get your body in shape to run a cross country race. In fact, many cross country runners run year-round to keep themselves in shape for cross country season. Running cross country by yourself may not be the best way to train.

What is a good 5K cross country time?

The average finishing time was 16:40, but the average first mile was 5:05 or roughly 15:47 pace. Did anyone in that race run a 15:47?

How many miles should a 17 year old run?

Therefore, middle school kids should only be running up to 12.8 miles per week, if they are planning to run in a 10K race. Kids up to age 14 should only run three times per week….Running Recommendations.

Age	Distance
9-11	3.2 miles
12-14	6.4 miles
15-16	Half Marathon: 13.1 miles
17	19.2 miles

Who has run a mile in under 4 minutes?

Roger Bannister runs first four-minute mile.

What 5K time do you need for D1?

Division 1 track and field recruiting standards

Event	D1 Top	D1 Low
800m	1:47.14	1:58.49
1500m	3:45.75	4:16.77
1600m	4:05.89	4:27.80
5K XC	13:58.20	15:52

How much should a cross country runner weigh?

By Frank Horwill. Most coaches use the Stillman height/weight ratio table for distance runners. The average man is allocated 110 lbs (50kg) for the first 5 feet (1.524m) in height. Thereafter, he is allocated 5½ lbs (2.495 kg) for every additional inch (O.

How do cross country runners train for high school?

Speed and resistance are both emphasized twice during the week, and endurance is a principal training goal three times during the microcycle….Structuring the 14-Workout Week in High School Cross Country.

Monday AM	Easy 3-4 and circuit weights.	(Base)
Friday PM	Easy 3-4 fartlek or light stepdown.	(Base)
Saturday AM	Hard 5-6 power run in hills.	(Endurance-Resistance)
-or-

How fast should a 15 year old run a 5k?

Average 5k Time By Age Group and Gender

Age Group	Men	Women
0 to 15	34:43	37:55
16 to 19	29:39	37:39
20 to 24	29:27	36:22
25 to 29	31:09	36:16

How long should it take a 16 year old to run 5k?

What is the average 5k time by age and sex?

Age	Male	Female
16-19	29:39	37:39
20-24	29:27	36:22
25-29	31:09	36:16
30-34	31:27	38:41

What is the fastest high school mile?

Event	Record	High School Name
1500 meters	3:38.26	South Lakes High School
1600 meters	3:53.43	South Lakes High School
1600 meters	3:59.51	South Lakes High School
Mile run	3:53.43	South Lakes High School

What is a good 5K time for a freshman boy?

There are many elite freshman runner in the nation the best being 15:36. Your time of 16:57 ranks about 500th in the nation for freshman.