How can I get my XC times faster?

Question

I am a sophmore in high school and I just missed a season due to a stress fracture. My best time as a freshman was 29:56. :( It's pretty bad and I'm sure the season off didn't help. I've just started training again. I'm not overweight, I'm active, and I'm really fit. I've done lifeguard training, even. I love XC but I just can't get my times up, even after working on my form and everything with my coach.

Can anyone think of a way that I can train or something to get my times up for next season? I really want to be as good as much as I love this sport.

Answer 1

Hi, hope you are fully healed. Try two easy 4 mile runs, one longer 5 or 6 mile easy run with some point to point short sprints, two speed workouts(200's with rest jogs of 200's at a comfortable stride, 6-8 for starters, with jogs this would be 2 miles and add one easy warm-down mile and one warm-up before.) Space out the sprint days, not back to back and have a rest day or two a week. Wear good cushioned shoes and try to run as much on soft surfaces as you can. Have fun, but also have a goal. I ran XC in high school when it was only 2-miles,(9:29) and 1-mile(4:21) Several marathons and 5&10K's. Training will reward you, and each race will show you where you are weak, work on your weak points. One more thing, listen to your couch and put out, give the runs a determined effort, don't lag back with slower runners, it's you that you want to win races so go for it, that's what your out there for! Go girl GO!!

Answer 2

If you had a stress fracture in your shin, you should NOT DO TRACK. Believe me. All that pounding on a flat surface isn't good for you. as a matter of fact it's worse then running on concrete! If you want to improve your times you should cross train. Running isn't the only sport out there. if you look into swimming, soccer, or even kickboxing, you will perform better. If you really want to do track, you should train on soft ground (like dirt, not cemen) and run long distances. you should run on THE SIDE OF THE ROAD and do some fartlecks. Fartlecks is like interval training. You should sprint to one telephone pole, then log, run, sprint, jog walk... make up your own pattern. It's about what works for you. Coss country is a hard sport i mean we don't get half times or time outs. You must must must run all year round. Be carefull of how often you use the tred mill though, that can give you shin splints. You should also watch your diet. when you run, your body is constantly burning energy. a sip of gatorade is ok, but water is the best for you. you should drink all through out the day. carry a water bottle when you are wondering the halls (we all wonder the halls :-D). your body should never FEEL THIRSTY. If you feel thirsty you are showing signs of dehydration. This can cause your body to go into lazy mode, you will not perform at your best and you are just going to cheat yourself. you should also run in charity races. Everytown has at least one every weekend. You should also stay in shape by weight lifting. Have you ever felt tired or you are hurting in one spot all of the time? That means that you havn't worked out that muscle group enough and you MUST MUST MUST weight lift in all areas. IT"S ABOUT QUALITY NOT QUANTITY! When you do your work outs, it's better to run a hard 2 miles, then a slowly jogged three miles! GGOOOOOOODDDD LUUCCCCCCKKKKKKK!!!!!

Answer 3

Ok, missing a season is pretty heavy, meaning you'll have to train even harder starting now to get your times down for next. (Is that a 4k time?! Yikes.) And honestly, nothing like regular long runs and speed workouts will get you faster. Form-training is great, weight-training is great, but really if you want to get better at running, run more and run often. And regularly- make a training schedule- I'm sure your coach would help and if not there's tons of good plans online. Of course you should start slower and ramp it up as your body keeps adapting, but if you're as motivated as you sound there really shouldn't be anything to stop you.

Answer 4

Well... I don't know if I will be much help because i only run cross county to condition for basketball and I'm in 8th grade so I wasn't running a 5k but in the 2k my times were in the low 13's

If you need help with speed then try running 100 meter sprints maybe about 15

If you need help with long-distant running then you should go on a 15 mile run twice a week try to run each mile in 6 or 7 minutes

Answer 5

Im a sophmore XC runner and i ran like around 25 mins which isn't any great kickks but basically keep with it. Running long distances obv helps and hills too incase you go to a hilly course also i run track so if you dont do any other sports you should look into track

Answer 6

If you want to get your times UP, I would suggest laying in bed for a whole summer. Don't exercise at all, except for the occasional change of resting position. You know what a leg looks like after being in a cast for 2 months? Well your whole body will be like that.

Good luck!

Answer 7

i love xc to and to increase my time i run up and down hills and run on flat land you have to get your mucles use to increasing speed after a mile try not to walk when your tryed and want to walk do a slow jaggle then speed up the more you pass people up the better you are doing and dont let them pass you up again just keep working up and dont give up and you time was not bad

Answer 8

look u just have to want to win. otherwise ur timeswont change too much sure theyll drop throughout your life but u must find desire in urself to go fast. take it from me a sophmore xc runner and conference champ.

Answer 9

If you really are fit and you're running 29:56, then you're not trying. You're not competing. You won't have a heart attack, run faster!