in Practice by coach mike on 24 May 2008
What makes a good high school cross country runner? The summer time-putting your mileage in. There is no way around it. How many miles? Well it depends on your maturity physically. Too many and your body breaks down-not enough then by the end of the season your body breaks down. You have to know your body-how hard can you push it? If you are new at the sport, then you need to start out with fewer miles-don’t pull a run Forrest run type of training. Have a plan. If you are an incoming high school freshmen, trying starting with 20 miles a week, in 5 or 6 days. Then each week add some mileage, maybe 20%. For a young runner try maxing at 30 to 35 miles by the time mandatory practices start for your team. Mix things up-throw in a long steady run one day each week, from 8 to 10 miles. Also cross train-do a bike ride-swim. I would also try to plan at least one if not two road races for the summer, but don’t over do the road races, I have seen too many young runners, enter every road race in a 50 mile area and end up injuring them self. When planning out your weekly runs make sure to include some routes with hills, there is nothing like a hill workout to provide some leg strength later on in the season. A few other things to think about-get your rest, eat right, take your vitamins, you are not super man or super woman! Take care of your self and for the sake of your feet and legs make sure your training shoes are in good condition!