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NS runners

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Filet-O-Fish
Posts: 866 - Karma: 4,038
so we started training today for our high schools cross country team. first day at 8 am we ran 7 miles around a lake. before the 7 mile work out we did a mile warm up then after a mile cool down. It was a really hard work out there was a lot of hills. what do you guys do for our work outs and how hard is this compared to what you do?
k+ for everyone who comments,questions and sarcastic remarks.
k- for people that are just annoying as fuck and contribute crap no one wants to read
Jul 8 2013 7:17PM
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BChaps1209
Posts: 1350 - Karma: 2,441
we used to run (i play soccer now) workouts every other day with recoveries in the middle. recovery days were our mileage days- our coach would send us out to run wherever we wanted in the woods, sports fields/ roads. we would do anywhere from 5-10 miles on those days but it was somewhat light, whereas workout days were either fartleks or speed workouts on the track. we'd do ladders, reps of anything from 200s to mile repeats.
Jul 8 2013 7:34PM
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Dan_Frockington
Posts: 52 - Karma: 65
I'm not sure if this is a claim thread or not. As for summer cross country training over the summer, I wouldn't run close to 9 erry day. Go for a long run of about 6-8 miles, then the next day go for a recovery run of about 4-5 miles. Since its the summer, I wouldn't really worry about speed workouts, since you should be trying to primarily build up your base. But good luck, xc is a great time
Jul 8 2013 7:35PM
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Filet-O-Fish
Posts: 866 - Karma: 4,038
normally we dont run 9 more like 5-7 we just wanted to see who could run this amount and weed out all the kids who have not been doing out at home work outs before the season started.
Jul 8 2013 7:38PM
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Kajex
Posts: 1069 - Karma: 178
I recall our most hated day being quarters day. 2 mile warm up, stretch, quick 400m, jog 400m x 18 reps, 2 mile cool down.
Jul 8 2013 9:03PM
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HamFaceGirl
Posts: 5242 - Karma: 2,676
Back in highschool I ran 10th and 11th, our workouts were usually 2 mile warmup, 5 mile run, 2 mile cooldown. The most dreaded days were the intervals, which were 2 mile warmup, then 1 mile jog, 1 mile regular pace for 6 miles, with a 1 mile cooldown. those days were a real bitch. XC was fun though, not so much the running, but the squad was a blast
Jul 8 2013 9:17PM
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Spagett+
Posts: 3499 - Karma: 14,884
i vomited on myself just reading that workout.
Jul 8 2013 9:17PM
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Heart
Posts: 6156 - Karma: 3,462
I ran track and cross country in high school and a bit of college, and I always hated the long distance workouts. I'd rather do many fast 300's, 400's, 600's, or even ladders, rather than face the long, painful runs we would sometimes do.

I suppose this could be because I was much more mid-distance oriented (800 was my main event) rather than a 5k guy.
Jul 8 2013 9:21PM
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HamFaceGirl
Posts: 5242 - Karma: 2,676
Also PS no one really cares about karma anymore, so there's no need to put that in the Op
Jul 8 2013 9:24PM
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-AM-
Posts: 162 - Karma: 116
Over the summer I typically run 5-7 miles every day (not at a brutal pace though). During preseason I keep it pretty much the same with maybe 1-2 speed workouts in there (the speed workouts vary from 5-6 800's around the track to hill runs, etc.). During the actual season I usually run 6 days a week with two speed workouts, like three 7 mile runs, and one short run. What you're doing is pretty typical for xc. If you stick with it you will get stronger, so the workouts can only get easier.
Jul 8 2013 9:34PM
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nagger
Posts: 1576 - Karma: 883
sounds like a pretty average run. probably hard if it was your first day of running. my team would usually go 10-15k for long runs so like 7-9 miles or something
Jul 8 2013 9:51PM
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thebeesknees
Posts: 3660 - Karma: 160
Summed up my hs cross country days pretty well. Our coach was 70 something years old and still won his age division in every race he entered, he was a grade A badass. The workouts he would give us were absolutely insane but it was all about the bond with the kids on the squad, overall such a good time
Jul 8 2013 9:53PM
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nagger
Posts: 1576 - Karma: 883
and you sound new so I should inform you that not every practice you will just run for a certain distance. you'll do hard loops with hills and rests in between, runs where you speed up and slow down(tempo), easy runs and whatever else kind of workouts your coach wants to do
Jul 8 2013 9:54PM
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S-S-K
Posts: 218 - Karma: 187

Just ran a Marathon a couple weeks ago, so 16 miles sounds like a medium run to me lol.

I ran track and cc in high school so I can relate to track and hill workouts. I'll probably be training for 5k's the rest of the summer/fall. Who knows how intensely though..

Jul 8 2013 9:57PM
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Filet-O-Fish
Posts: 866 - Karma: 4,038
ya i am pretty new. its my second year,and we have a new coach that is really fit and runs with us and is really good so this year it should be better then in years past. thank's for the advice
Jul 8 2013 10:30PM
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norton.
Posts: 940 - Karma: 1,624
training for track and field ( long distance ) 5.0km warm up then 20x200m sprints for speed stuff then 3km warm down.. That workout is definately tough thouugh
Jul 9 2013 1:56PM
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Filet-O-Fish
Posts: 866 - Karma: 4,038
those 200 meter sprints sound rough. after practice if i had to do this i would be dead. i hate sprinting
Jul 9 2013 2:59PM
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nagger
Posts: 1576 - Karma: 883
hurr hurr south track reppin
Jul 9 2013 5:08PM
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CashmereCat
Posts: 2211 - Karma: 2,394
A really good friend of mine runs 7 miles a day and this past Saturday ran fifty miles in twelve hours. Kids fucking insane.
Jul 9 2013 9:59PM
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