I am currently training for a x-country competition in November which is 3 1/2 miles. I am training at the minute 5 times a week consisting of 3 x 7 mile run, a speed/hill session and a 2 1/2 mile fast run. Am i doing the right sort of training and enough? Please can someone give me a few tips.
Thanks
Nicola
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My training is similar to yours and I'm doing cross country this season.
Weekly training for me consists of
1 long easy run (8 miles +)
1-2 steady runs (3-8 miles)
1 strength session (hills/hilly fartlek)
1 speed session (reps)
1 paced run (tempo/out & back)
I did my first cross country for 10 years a couple of weeks ago and found I had plenty of endurance, the distance wasn't a problem, I just had no speed and the hill at the end completely did me in. Hence the two shorter sessions each week.
Hope that is of some help.
Lanny
How old are you. I am 19 and am just trying to get back into running after a break of nearly 2 years. I will maybe incorporate another speed session into my training just to be safe.
How long are the x-country's that you do?
I'm 29 now and although I have always trained I stopped racing when I was about 17 and just ran now and again to keep fit. The college years have a lot to answer for.
I've been training properly now for about a year and did some track races in the summer. I was quite surprised as I can still run the around the same times that I could when I was 16. Mind you it feels alot harder now.
The cross country races range from around 2K up to 8k although I don't think I will be doing any of the longer ones. 10k is ok on the road but I think it will be a different story over the country.
Next race is in a couple of weeks time - hopefully it will go better than the last one.
Fingers crossed.
The races we do up here in the North East look to be between 8k and 10k
Will
What training is everyone donig this week?
Nici
Monday - Rest (swim)
Tuesday - Swim + Hill reps
Wednesday - Recovery run - 6miles.
Thursday - 6-8 miles with efforts.
Friday - Swim and party!
Saturday - Swim + short run or Trail race.
Sunday - Long run or 10K race.
Wouldn't normally do two races, but I'm feeling enthusiastic and Monday is a rest day. The first x-c race of the regional league is on Saturday at York, but I left my entry too late.
SUN - 32 mile MTB
MON - 1500m swim (intervals)
TUE - 7-8 mile tempo run
WED - Swim (Drills)
THU - Hills or intervals (about 60-70 mins)
FRI - Endurance Swim (2k)
SAT - Rest
That compares to next month when I move back into training mode proper with my first base cycle, which typically looks like this
BASE1 – WEEK 2
MON - REST
TUE - Swim(ints) – Tempo Run
WED - Circuit Training – Turbo Trainer(50mins)
THU - Swim(drills) – Run (Hill reps)
FRI - Steady Swim - Circuit Training – Turbo Trainer(40mins)
SAT - Long Bike
SUN - Long Run
During the 2xbase cycles I build to about 12hrs per week training
Will
Which running club do you run for??
Where is your first cross country at?
My next one will be the Harrier League at Chester-le-Street.
I miss that one - I’m in Cyprus – but I’ll be there for the next
I run for Derwentside AC – Who do you run for?
I come from Lincolnshire and used to run fro Scunthorpe and District AC.
Its a small world, I run for Blackhill Bounders now but used to run for Derwentside in my younger days when they were based at the Kings Head Track.