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cross country

Answered By Mick Grant & John Molvar

Question

im going to be a junior girl when school comes up again. i went to state my sophmore year and placed 3rd. my best time for 2005 season was 20:39. i want to get my time down to 19:15. do u know any special training i could do for my time?

Answer

in general, you should increase your mileage and be consistent in training. You certainly want to avoid over racing, so you are still fresh at the end of the season. For pacing, I like to do tempo runs once each week, depending on the race schedule. Eventually, you should be able to run 2500m (half of a 5k) at your goal race pace and still be aerobic. During cross country season, a young runner should probably have 90% of her training as aerobic development.

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