What is a reasonable running time for crosscountry? any good training advice?

HELP, i am 13 and will be a freshman next year. I want to try out for running at the school, but running there is strict and i need help. coach says i will need to get below 25 minutes, or do well in the time trials. lately i have been increasing my running length from less than a mile, to almost 2 miles, the to 2.5 miles, which is where i am at now. I ran a 5k at st. patricks day and got 26.14 time., in which i was fairly happy about. after about 2 months of training the way i do everyday, i still dont know if i will be able to break that 25 min. plus, if anybody can help, the reason im going so slow is because of constant cramps that are very painful. i know if i get conditioned enough, they will go away, but how long will that take?What is a reasonable running time for crosscountry? any good training advice?
You may not like this.......





The answer is to run more than 5K as practice at least 3 times a week.





If you just started to break 1 mile per day, basically you just started. Nothing wrong with that..........just don't expect awards. You already ran a 5K so your start is actually good.





As you begin to increase your weekly mileage, you will begin to see improvement in your mile splits.





Get a watch with a timer and keep a log of your time per lap and per mile. As you begin to amass more information, you will also get a feel for how to pace yourself.





Vary your workout. Hills one day, interval running one day and a day of just constant running at close to race speed to your maximum training distance.





One of the things that helped me was cycling. Works well for conditioning. By cycling I mean the Lance Armstrong cycling, not going for a ride around the block with friends. A ride where you are constantly pedaling for 30 minutes is a good start. As a note, take a cell phone and be careful.





You have competed in a 5K so you likely live somewhere that has a running club. Find out. Running with more seasoned runners is very helpful.





Cramps........look into stretching or diet. Don't have a full meal before running.





Right now you should not be focused on a ';good'; running time. Focus on practicing with personal goals. By this I mean if you keep a running log, you will be able to gage how fast you are becoming. If your goal is to get faster, there is no point in trying to get to 6 minute miles as a beginner.





Your 5K time breaks down to 7 min 25 sec per mile. Your goal is to reduce that time. Start timing yourself. The person you have to beat is YOU........over and over again.





If you are committed to improvement through daily year round practice you will feel the full wrath of that Coach........as part of the team.





Good luck. Hope this helps.What is a reasonable running time for crosscountry? any good training advice?
I'm not sure what you mean by cramps. Stomach cramps or muscle cramps. If your getting muscle cramps you need to stretch more. At least 10 minutes of stretching after a 10 minute warmup jog.





If you have stomach cramps you need to change your diet. More fiber.





do some track workouts. Run 2 laps fast, then jog 2 laps, then run 2 more laps fast, repeat this 4 times. It will improve your speed and recovery time.





Good Luck!
Ues a calculator.
Practice starts, distance, and core work (crunches/push ups)


for cramps: breathe deeply and put your arms over your head crossed





NEVER QUIT, NEVER GIVE UP!! Strive for the gold, win your goal!
About a month of hard training then your body will adapt to it.
if u want to get rid of ur cramps and break the 25 min mark, theres 2 things u must start doin. blazin weed to get ur stamina up and drinkin some brews to keep the cramps away. do this the night before u run and u should be good, worked for me.
It sounds like you have the right approach in your training...keep up the running %26amp; sign up for another 5k this summer. Check out the link below for some XC tips. Good luck!





- Mike

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