Table of Contents
How many miles a week should a middle school cross-country run?
Emphasis on medium (6 mile) to long (8-10 miles) runs on trails at 8-8:30 min/mile pace. 3x medium run and 1x long run per week.
What’s a good time for a varsity cross country runner?
The average finishing time was 16:40, but the average first mile was 5:05 or roughly 15:47 pace.
How many days a week should a cross country runner run?
Many of you desire to know “the secret” to becoming a great cross-country runner. The secret is very simple. YOU MUST RUN 6-7 DAYS A WEEK ON A CONSISTENT BASIS.
What is the average time for middle school cross country?
A good Middle School Cross Country time for a 5K (3.1 miles) would be around 20–21 minutes. For a 3K (1.8 miles) race a good time would be around 10–11 minutes. If you break 10 minutes in a 3K you can probably expect the be one of the top runners.
What is a typical cross country practice?
Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down.
How many miles do you run in middle school cross country?
2 miles
In middle school, a cross country race is 2 miles long. At the high school level, the distance is 5K, or 3.1 miles. During training, middle school runners build up to runs of 4 or 5 miles.
How much should a teen girl run?
Running regularly can lead to significant health benefits for your teenage daughter, but she must avoid the risk of overtraining. Your daughter should initially stick to the CDC’s guideline of three times per week. She can gradually increase her runs as desired, but should avoid exceeding five runs per week.
How long should you train for a cross country race?
Runners with the highest training age usually need much less time. A young runner should take three to four weeks off from training. Older cross country runners require two to three weeks. Note that there is a difference between summer training for cross country and just running.
How many days a week should a middle distance runner workout?
Our program for middle distance runners consists of two or three workouts a week lasting 45-60 minutes each depending on the time of year. Improve flexibility. Any time a muscle repetitively performs an action in a limited range of motion, it gradually becomes limited to that range of motion.
How many miles should a high school cross country runner run?
Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. If you feel you need more miles, discuss your plans with your coach before proceeding. More important than the number of miles run is the quality of those miles.
How do you structure the 14-workout week in high school cross country?
Structuring the 14-Workout Week in High School Cross Country Monday AM Easy 3-4 and circuit weights. (Base) Monday PM Long track speedwork. (Speed-Endurance) Tuesday AM Easy 3-4 recovery. (Recovery) Tuesday PM Easy-Medium 4-5 fartlek. (Base) Wednesday AM Easy 3-4 and circuit weights. (Base)