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XC 3k summer training

Answered By Mick Grant & John Molvar

Question

Hi, I was wondering if you could give me some tips on summer 3k training. I will be in 8th grade next fall and I can't find anything on the distance. Thankyou

Answer

Build your aerobic endurance base. Depending on yoru fitness level, eventually begin tempo runs. I like using tempo runs for lots of different things, and the pace for tempo runs depends on the length of the tempo run. For you, you might try 1/2 the race distance (1.5k), beginning at current 3k time and gradually working down to 3k goal pace. As you get stronger, you can go a little bit further. You must stay at a high aerobic effort, not anaerobic. Try and keep your heart rate under 180bpm.

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