How do you train for XC off season?

Take at least 2 to 4 weeks off after both Track and Cross Country, but jog 20 minutes twice a week during off time. Off-season should be mainly distance running at a comfortable pace. Our goal is to get in shape to “be in shape” for the first day of practice.

What should I do before XC race?

What to do the night before your big race

  1. Prepare, gather, charge, and organize everything you’ll need on race morning.
  2. Put the finishing touches on your playlist.
  3. Treat yourself.
  4. Consider a beer or glass of wine to help you relax.
  5. Watch something you love, something that makes you laugh, or something that inspires you.

How many days a week should high school cross country runners 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. The big question then is how many minutes/miles should you run per week?

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

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 many miles do cross country runners run in high school?

3.1 miles
Course – the marked and measured route of a race. High school races are 5000 meters (3.1 miles) long, while junior high courses are 2 miles in length. Finish Chute – a gated system, past the finish line, that runners enter into after a race.

How do I get in shape for 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.

What should I eat before a XC race?

Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast. Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race. For hydration, drink 500 to 700 ml of fluid about three hours before the race.

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
12-14 6.4 miles
15-16 Half Marathon: 13.1 miles
17 19.2 miles
18 Marathon: 26.2 miles

Who is the fastest high school cross country runner?

Individually, Colin Sahlman’s time of 14:03.29 sets the new national record for fastest cross-country 5K for 18 and under boys, shattering the previous record of 14:10.