Fastest I can run in cross country this coming fall?
Ok, basically I've been told a few different answers, but I want more runners' opinions. I'm 5'11, and this past fall i was 190 pounds. My fastest time in a cross country (5k) race was 22:15. I've lost a few pounds and I plan on losing some more, im also by far the most muscular runner on the team (i used to play football). I've also cut out pretty much all junk food out of my diet, which i still ate a lot of during the season. Realistically, if I started really running hard and a lot of miles in lets say, April, how fast could my time be come next fall?
Answers:
Jump-roping? how much will it help?
Firstoff, starting going hard in April might be bad. Some people peak quite fast and others peak later in the season. Last season I started @ the end of May and I didn't peak until nearly our last races. So it just depends on people. Cutting junk food helps alot so just maintain that.Don't start doing workouts until you have about 7-10 weeks of base mileage built up. Also increase your weekly mileage in no more than 10% @ any given week; as going over this increasing injury chance. Hill repeats and perhaps fartleks mixed in with runs are fine but by workouts I mean mile repeats, or ladders, of perhaps other harder workouts. But ya spend some of your time running instead of using weight machines if you use them often. But if you are serious about running and dedicate time to it you could surely run 19s @ least and possibly faster. Good Luck with itWell muscles or not, your having to move 190 pounds on a 5'11 frame. I would consider eating a diet that helps you to loose some weight. See a nutritionist. Then also it all depends on what your workouts are like. If your that muscular you are probably lifting and or spending time on weight machines. I would constitute that time running. I am not going to go into the workout regimes for a week to help you with times, but I would suggest 5-6 day workouts. Hard workouts mon-wed and easier on thursdays and fridays with plenty of stretching. Thinking your races are probably on saturdays. I used to run 3.2 miles in 16-17 minutes in X country. It all depends on how much you want it, and how strict you are with nutrition and a workout regime to attain it.
good luck!
I think you're asking a question that is impossible to answer. If you start running hard, do yourself a favor and have somebody measure your running courses that you use. When you run, wear a watch and time yourself. Keep a log book and record your times. If you run your 5K course each week, you can be watching your times for improvement. During the summer you can enter some races and see how you do in competition. If you see your times dropping then you can be encouraged that you will keep improving.
If I were you I would run track this spring. Your coach will be able to assess what your strengths are, and what you best race is. You may find out that you have the speed to be a better sprinter or middle distance guy than XC guy with your build...it's hard to know. There have been good distance guys who were muscular, though. I'm thinking of Peter Snell as one from the past.
Good luck.
age plays a lot into this:
if you are a sophomore or freshman, then you could easily improve by 4 minutes or so with a summer of solid basework (on average 45 mpw). Eliminating junk food should really help. if you are currently lifting weights, stop, bulk is bad for cross country. instead do pushups and situps to ensure your core stays strong and your arms won't tire during races. the most important thing at this time is to put in a lot of base miles.
I'm also a xc running trying my best to improve my time. What I've been doing is running a lot of speed work outs and am doing track. The advantage of running distance is basically for endurance, so don't cut them out of your work out, but do some speed work outs too. If you could I would start ASAP. I started my work out in late November, and I've already dropped about 40 sec. on my mile time on the track and i'm still dropping. So I would def. recommended starting before April if at all possible. I also do hill work outs whenever I can get to one. If at all possible try to do one a week, also do fartleks and interval running. Another very important thing in running is your core muscles. that doesn't mean just doing sit ups or crunches, but one thing you can do during commercials when watching tv. is get into a push up position but instead of being on your hands go on your elbows and forearms and try to hold yourself up. I also recently bought a weighted running vest, so that when I run my times will be slower but i'll be working harder. After about a week I dropped another 5 seconds off my time! Those are some of the things I did. You can get the running vest at Wal-Mart (it was the cheapest place compared to MC Sports and Dicks) also check out the magazine runner's world. I think their website is runnersworld.com if not just do a search for it, it's a very helpful website! It has pace converters and more training tips.
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