I want to do cross country in High School?

Question

I want to do cross country in the fall. I have no idea how far you have to run and what it is like. How far/fast should I be running now?

Answer 1

Kyle,

Cross country is one of the best sports there is (I'm a tad biased, though ;-). Everyone gets to race & varsity is based soley on the best times...open to everyone!

To prepare, start by jogging 1-2 miles or whatever your longest is. Try running 3x a week at first then gardually increase up to 5 by the end of the summer. Every other week, increase your longest run so that you're up to 6-7 miles by the Fall. Good luck! You'll have a blast.

- Mike

Answer 2

In my opinion cross country is the best sport in high school. There is a lot of team spirit, since you win or lose as a team you really need to work together. The courses can offer tremendous variety - you never know what you're going to get.

In the United States, most high school cross country races are typically between 3 miles or 5 kilometers (3.1 miles).

I think a true beginner should aim for should try to maintain a base of 20-30 miles per week for several months prior to the season. If you can be running 15-20 miles a week by the time summer vacation arrives you will have a great start. Then you can gradually increase your mileage to about 30 a week over the summer. Try to get at least one run a week of 5 to 7 miles during this build up. If possible, run on relatively hilly terrain - I'm not talking about Mt. Everest, just some gentle ups and downs to give your legs a feel for hills. Don't worry too much about the speed of your runs, though. You will have time for speed training when the season starts - the off season should focus on building strength and endurance. Just keep it easy and relaxed and you'll do fine.

Running Times offers a beginning training program for cross country on their web site that you might want to check out too: http://www.runningtimes.com/rt/articles/?id=5987&c=36

Good luck!

Answer 3

First off, you're insanely smart for thinking of joining xc, and more so for thinking about training in February. Seriously!

Anyway, the typical course for high schoolers is 3.1 miles, or a 5K race. I've run a few that were 3 miles, but it depends on what area of the country you live in. In practice, you'll be running more than that-usually 4 or more miles a day, unless it's the day before a meet. With the team, overtraining can help a lot. That being said, don't try to run 5 miles right off the bat. Start off doing 2 or 3 a day, and gradually increase your weekly mileage until you're running about 40 miles a week, which should be happening sometime in July or August (don't worry! You've got awhile to train if you start now-take it slow).

As for the how fast part of your question...you'll really find out your speed once real practice starts for the season. An ok time for a beginner is around 18:00 for a guy...girls times are much slower though, so I'm not really that experienced with that.

So you know, you'll probably be on a team full of awesome people-I've yet to meet a team that wasn't cool. We're runners-we run in 40 degree weather in a pair of shorts and a tshirt, we mud wrestle occasionally, we run through mud and gunk that would gross out many people, and we're just plain old crazy insane people. If that didn't turn you off to the sport (it shouldn't have! It wasn't meant to!) Good luck!

Answer 4

Distances in High School are 3 miles to 3.1 miles. If you have not run before start slowly. I would start off by running at least 30 minutes a day. Then after a week or so run the 30 minutes a little faster. Then increase to 45 minutes. By the time you start practice in July/August you will be ahead of all the other freshman?? A good time for a freshman is 17:00 to 18:00. Also work hard and don't give up!! Do sit-ups and push-ups and always stretch after running!!!

Answer 5

The good thing about cross country is that you can be at any stage in your running career and still compete. Cross country normally consists of a 5k (3.1 miles), but in practice you will probably have to run more than that. I would just practice on your own, and do your own thing as far as training goes until your practices start next year. I would try to get up to running about 5 miles without stopping (if you are very new at this). That would give you a good start for next season. Then leave the rest up to your coach. Good luck.

Answer 6

You'll run the 5k (3.1 mile) or a 3.0 mile course usually. You should be getting up to 50-60 mile weeks with a weekly long run of about 10-12 miles taking sunday off. Your other days should be filled with maybe 5 or 6 milers at a moderate pace... you'll probably want to go twice a day on some days in order to get the mileage. Average Runners usually run about 3.0 miles in 16:00 minutes at 5:20/ mile pace. If you want to do this you're probably looking at a 4:55 mile and a 10:10 2 mile. It doesn't matter what you're running now because you'll definitely be able to build up to a good base. You should just be focusing on doing a lot of slow to moderate paced running and then the coach can take you places with a good base.

Answer 7

A normal race is 3.1-3 miles. Cross country is a very self-gratifying sport and a heckalotta fun. Depending on the team, you might run anywhere from 3-10 miles from time to time. Average is about 5 miles. It sounds overwhelming at first, but it's really actually fun. I've been running xc for 4 years and I'm a sophomore. My best time sucks and is 29 minutes but it sucks. A normal freshman time is about 25 minutes for their first time, but if you are really good a time can be in the 17, 16, 15 minute range for freshman year. It's fun you should do it!

Answer 8

Ahhh, XC woot! You should be able to do 5 miles+ on your own time, meets aren't that long ,but its still good to build up your stamina. I could run forever with a set pace and a lil' water now and then. Practice on sprinting after you run 2 miles, its always nice to finish a race and smoke a few more people with a quick sprint. GOOD LUCK TO YOU! Start practicing now, either go outside and run or hit that treadmill EVERYDAY! NO SMOKING! Capisce!

Answer 9

its 3.1 miles, the meets. right now you should just be running 3-5 miles a day throwing in 6,7,8 miles on sundays to get your stamina up, dont start the long runs until a month from now though. Just run at a pace you feel comftible with. all you want to do is build a base, your coach will get you where you should be during the season.

Answer 10

I think every sport is viewed differently in each school. Our cross country and track team had our respect because they went to finals, etc. Our cheerleaders were booed because they were hoes with nasty attitudes. Wrestling, no one really attended matches, along with swim and basketball. Every school is different. I never thought cross country was dorky, half the ppl I know can't outrun someone on the team. They have endurance and discipline :)