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re: Official Running Log/Marathon Training Thread
Posted on 3/11/24 at 11:00 am to Pedro
Posted on 3/11/24 at 11:00 am to Pedro
@Pedro or any other coaches
Assuming optimal training, how much improvement should I expect from runners starting their first year of running XC?
Jr high boys mostly starting in the 25-30 min 3 mile range.
Jr high girls mostly starting in the 30-35 min 3 mile range.
Returning high school boys in the 20-24 minute range with no previous summer training and maybe 10-15 miles a week previously.
Returning high school girls in the 21-25 minute range with previous summer training, probably 10-20 miles per week, several years of experience, and some comparable track times.
They have had good workouts (for their mileage) in the past, but always with low volume and maybe running 4-5 days a week. Hoping to increase volume gradually over the summer to 25-35 miles a week depending on the runner.
I am thinking 20-22 minute range for jr high boys, maybe 24-26 minute range for jr high girls, high 17s to 20 minutes for returning boys, and maybe high 19s to high 22s for the returning girls?
Assuming optimal training, how much improvement should I expect from runners starting their first year of running XC?
Jr high boys mostly starting in the 25-30 min 3 mile range.
Jr high girls mostly starting in the 30-35 min 3 mile range.
Returning high school boys in the 20-24 minute range with no previous summer training and maybe 10-15 miles a week previously.
Returning high school girls in the 21-25 minute range with previous summer training, probably 10-20 miles per week, several years of experience, and some comparable track times.
They have had good workouts (for their mileage) in the past, but always with low volume and maybe running 4-5 days a week. Hoping to increase volume gradually over the summer to 25-35 miles a week depending on the runner.
I am thinking 20-22 minute range for jr high boys, maybe 24-26 minute range for jr high girls, high 17s to 20 minutes for returning boys, and maybe high 19s to high 22s for the returning girls?
This post was edited on 3/11/24 at 11:13 am
1
Posted on 3/11/24 at 12:56 pm to AmIDonut
Trying to decipher this before I give my thoughts. Are you talking jr high kids running xc in jr high or making the move up to hs?
For first year runners a lot just depends on the kid. I’ve had one kid that was like 5’2” and chunky start off at 29 minutes but wanted it and ended up running 23 mid by seasons end because he worked his tail off. Had other kids that looked like they could’ve been something but couldn’t care less and started at 26 and stay there.
Depending on what state you’re in a team full of 19-22 for girls for three miles is a pretty solid team. My girls last year were in that range and we were 7 in Kansas 5A and would’ve been 4 if not for an injury to our number 2. Had one 18 flatish girl (18:58 5k), 2 19 mid (20 low 5k), and 3 20 low- 20 mid (20 high-21low 5k) girls. The one I lost was in her first year of xc as a junior and went 20:06 in the 5k in her third race.
If you have good consistent training and buy in from the kids then those improvements are achievable on both fronts. There’s just a lot of variables that go into it. I would say you’re more likely to see it from the boys than the girls though, just from prior experience.
For first year runners a lot just depends on the kid. I’ve had one kid that was like 5’2” and chunky start off at 29 minutes but wanted it and ended up running 23 mid by seasons end because he worked his tail off. Had other kids that looked like they could’ve been something but couldn’t care less and started at 26 and stay there.
Depending on what state you’re in a team full of 19-22 for girls for three miles is a pretty solid team. My girls last year were in that range and we were 7 in Kansas 5A and would’ve been 4 if not for an injury to our number 2. Had one 18 flatish girl (18:58 5k), 2 19 mid (20 low 5k), and 3 20 low- 20 mid (20 high-21low 5k) girls. The one I lost was in her first year of xc as a junior and went 20:06 in the 5k in her third race.
If you have good consistent training and buy in from the kids then those improvements are achievable on both fronts. There’s just a lot of variables that go into it. I would say you’re more likely to see it from the boys than the girls though, just from prior experience.
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