XC 3k summer training
Answered By Mick Grant & John Molvar
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
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.