Cross Country high school.?

Question:I'm going to be a sophomore and I'm thinking about going the cross country tream this upcoming year.
I have a couple of questions.
What is a good time for a sophomore?
What's the distance I'll have to run?
And what type of workout should I do to prepare?

Answers:

Track//need help to improve??

Ehh...good times are tough to gauge based on how good your team is and what kind of competition you face in your area..sometimes a 19:00 will get you on varsity or even the team's top runner...other times you'd have to run under 17 to even think of cempeting for a varsity spot...Most runners in HS run under 22 if they are male...19:00-19:45 is about average for a sophmore...to be considered "good" about an 18:20-18:45 is usually sufficent..varsity runners are usually under 17:55...as a sophmore in your first year I would consider breaking 19:45 very successful, but that depends on how much time and effort you put into the training and how much drive you have to be the best you can be...anything under 19 is pretty good and under 18 is very competitive in most areas although in big races such as state or nationals you better be running under 16:30 for state and in the 15's for nationals.you'll have to run a 5k in High School which isnt all bad...most XC courses are hilly so i'd suggest some tempo runs and hill workouts. workouts will vary on ability level and time. My usual week during summer training is as follows: Monday: Easy - 4-6 miles at 1:30-2:30 minutes slower than mile pace, I also lift weights usually arms and chest...Tuesday: Hard - Tempo run: 3-5 miles at 5k goal pace with sprints every 2min at faster than mile pace.Wednesday:Trail or hilly course - 3-5 miles at 10k pace...lift legs later in the day...Thursday: Recovery- 3miles at conversation pace with friends.Friday: moderate- repeats or fartlek - 3 miles total - Possibly mile repeats or 1200's or even 800's at 5k pace...lift..Saturday- GO LONG - 8-12 miles at half marathon pace or about 2:30-3 min slower than mile pace if you are a novice or semi experienced runner.Sunday- REST!! ICE! cross train if needed.as for the knee thing..consult your doctor and athletic trainer

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Why do we get a stitch when we run,and what exactly is a stitch?

consult a doctor first.see about your knee!
running hills is one of the best ways i know to get into shape for cross country!
also might put leg weights on when running!
GL ;-)

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What is healthier running on a treadmill or running outdoors?

i dont think hills would be appropriate becoz its shouldnt be done a month before any competitions. try to find sum good stretching exercises and always warm up and stretch before and after training. i think u should do long runs( about 40 min) 3 times a week. and to get fit, do drills, u can also find dis on the internet(push ups, sit ups, jack knife...etc.). you should do this the other 3 days, rest on sunday. do the long runs and drills on alternate days. hope this helps

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Staying in shape with a stress fracture?

Most high school boy's teams run 5k, which is about 3.2 miles.

A "good" time is around 19 minutes, a "great" time is under 16 minutes.

how to train? run. a lot. work on long distance, more than 5k, at least once a week. work on sprints and hills a couple days a week too.

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What is your best mile time??

Good is always relative. It depends on your expectations and goals. In addition, times vary in cross country because the courses are not uniform. However, if you want to participate then you should run 23 minutes or better. To place high or win a lot of meets then you need to run in the 18's. To be a state champ then you need to run in the 17's.

High school cross country is 5K which is approximately 3.1 miles.

Summer training plans for cross country are often asked for here. The short answer is to do lot easy running during the summer. The time spent running is more important than speed. If you can do 30 minutes 4 or 5 times a week you should have a good base for the fall. If you are new to running and need more information on how to get started without getting injured, here is what I have written for another high school runner.

http://answers.yahoo.com/question/index;...

With regard to your knee, most running injuries are overuse injuries, i.e. they are caused by increasing mileage too fast. Make sure you start out slow. Do a run/walk combination in the beginning if you have to. Finally, make sure you have good running shoes. A lot of injuries are the result of running in worm out or inappropriate shoes.

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