Table of Contents
How many miles should a cross country runner run in the summer?
The most important run in the plan is that solid, aerobic long run on Saturdays. It’s long, slow and steady, and will last one-and-a-half to two hours. The longest it should be is two hours or 15 miles, whichever comes first.
What is a good time for a high school 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 miles does cross country run in high school?
3.1 miles
High school races are usually 3.1 miles long, and junior high races are usually 2 miles long. The courses oftentimes take place at public parks or golf courses and parents are allowed to attend and cheer them on from anywhere on the course.
What is a good cross country 5K time?
Based totally on my own experience, I’d say 18–22 minutes is a reasonable time for a 5k, especially if it’s your first year doing distance runs. While there will be freshman who can run 15 minute 5ks, that’s the exception, not the rule.
What is the best 5K time?
Filter All Time Top Lists
| Rank | Mark | DOB |
|---|---|---|
| 1 | 12:35.36 | 12 SEP 1996 |
| 2 | 12:37.35 | 13 JUN 1982 |
| 3 | 12:39.36 | 18 APR 1973 |
| 4 | 12:39.74 | 17 MAY 1976 |
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 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.
What is the cross country training program?
This Cross Country Training Program is designed for high school runners to use during the summer, but also for coaches looking for a well-organized schedule that they can modify for their own purposes. It provides ten weeks of training, enough to bridge that period between the end of the school year and the beginning of the racing season.
How many miles should I run in a summer training program?
If you are setting up an eight week summer training program then a good number to choose for a total distance goal is 400 miles or 50 miles per week on the average. This total would be appropriate for those athletes with a training age of two or greater.