Cross country?

Question

I'm in eighth grade right now and plan on running XC next year. i am starting to train now, running 1- 3 miles a day. What should my time me for a workout like that? Also does anyone have any other tips?

Answer 1

I'm assuming you are a female. Usually, 18:30 to 19:30 will win the state championship 5K (3.1 miles). But that's pretty rare for any female freshman to be running. I'd say start out with an acceptable goal of 23:30. Obviously, if you run faster, it needs to be readjusted. If slower, vice versa. But you also want to set a goal, and an ultimate goal. Your goal should be faster than your accpetable goal, and ultimate goal should be attainable, but most challenging. If 23:00 is your goal, you might want to be around 22:30 for your ultimate goal, which would be a great time. But this spring and summer, you need to be running more than 1-3 miles a day. You need to run 3-6 miles a day. Not necessarily at a fast pace, but you need to get a good base of distance runs before you get to practice next fall. The more base you have, the greater your times will be. Here is the best tip I can give you. Do not underestimate stretching. Do it every day and treat it as serious as your running. It will lengthen your muscles and prevent injuries. It also lengthens your muscles therefore lengthening your stride and also gives your muscles more power. Stretching every muscle group will equal faster times. Good luck from a former cross country runner.

Answer 2

I think you can try hitting around 23 minute for 3 mile run for time trial and all. I think you should go long distance and train your leg and muscle first before going all out.