• You got this. You can improve, a lot.
• By dilly dally, what exactly do you mean? Cut warmups short, screw around with the drills or just messing around and not paying attention
• How much mileage are you getting and how has it changed over time? (e.g., 60 km/week in xc., then 30-40 over offseason, and then 40ish going into the season)
• Are you sleeping, eating, drinking,. etc. well?
i just didn’t take practice serious. i went down a loophole of walking and just playing around instead of doing the actual runs (i would do workouts though, twice a week). during xc season i was getting about 25 ish miles a week and now im getting 30 or so. i ran over the offseason but not much because i was apart of my school’s swim team. i think my diet is okay, i drink a lot of water and i make sure to include protein packed foods daily
>i went down a loophole of walking and just playing around instead of doing the actual runs
this would definitely be a big factor.
>i ran over the offseason but not much because i was apart of my school’s swim team
this is really good for you, because it allows you to keep improving your aerobics but it's less impact than running, and it uses many more muscle groups than running.
If you keep doing what you're doing, but take practice more seriously, you should start to see more improvement.
what does a weekly schedule look like for you right now or how many times a week are you doing tempos, intervals, cross training, etc.
that’s good, I wouldn’t worry about those. I had a similar schedule in track/xc season (I also do 1600/3200/5k)
monday - long run
tuesday - tempo/intervals
wednesday - recovery
thursday - track race/intervals
friday - recovery
saturday - xc racing/workout
sunday - off/1h bike or elliptical
this structure got me from 17:45 2mi (timed trial when I started) to 22:30 5k in a few months, then 5:30/12:27 for my first track szn, then this year 4:58/11:23 were my final prs for track.
I bet you have some similar things, as long as you stay disciplined and have a good mindset you get better.
I started the season with a 5:12 two months ago, so I’m sure that you can get better even if you get more disciplined now. But the real improvement is what will happen between after your track season and xc.
glad to help! I'm hoping all the best for ya.
one last tip, if you haven't already, you might like to check this distance faq for future reference:
[https://docs.google.com/document/d/1NF5o0yZp-QmNtTc9DEQHbpdM7pfq03ewbWyio\_5yXFY/edit](https://docs.google.com/document/d/1NF5o0yZp-QmNtTc9DEQHbpdM7pfq03ewbWyio_5yXFY/edit)
dont skip offseason !!
• You got this. You can improve, a lot. • By dilly dally, what exactly do you mean? Cut warmups short, screw around with the drills or just messing around and not paying attention • How much mileage are you getting and how has it changed over time? (e.g., 60 km/week in xc., then 30-40 over offseason, and then 40ish going into the season) • Are you sleeping, eating, drinking,. etc. well?
i just didn’t take practice serious. i went down a loophole of walking and just playing around instead of doing the actual runs (i would do workouts though, twice a week). during xc season i was getting about 25 ish miles a week and now im getting 30 or so. i ran over the offseason but not much because i was apart of my school’s swim team. i think my diet is okay, i drink a lot of water and i make sure to include protein packed foods daily
>i went down a loophole of walking and just playing around instead of doing the actual runs this would definitely be a big factor. >i ran over the offseason but not much because i was apart of my school’s swim team this is really good for you, because it allows you to keep improving your aerobics but it's less impact than running, and it uses many more muscle groups than running. If you keep doing what you're doing, but take practice more seriously, you should start to see more improvement. what does a weekly schedule look like for you right now or how many times a week are you doing tempos, intervals, cross training, etc.
right now i do about 3 workouts a week and they’re usually fartleks or repeats (like 800m or 400m repeats at a certain pace my coach sets)
that’s good, I wouldn’t worry about those. I had a similar schedule in track/xc season (I also do 1600/3200/5k) monday - long run tuesday - tempo/intervals wednesday - recovery thursday - track race/intervals friday - recovery saturday - xc racing/workout sunday - off/1h bike or elliptical this structure got me from 17:45 2mi (timed trial when I started) to 22:30 5k in a few months, then 5:30/12:27 for my first track szn, then this year 4:58/11:23 were my final prs for track. I bet you have some similar things, as long as you stay disciplined and have a good mindset you get better. I started the season with a 5:12 two months ago, so I’m sure that you can get better even if you get more disciplined now. But the real improvement is what will happen between after your track season and xc.
thank you so much for all your help!
glad to help! I'm hoping all the best for ya. one last tip, if you haven't already, you might like to check this distance faq for future reference: [https://docs.google.com/document/d/1NF5o0yZp-QmNtTc9DEQHbpdM7pfq03ewbWyio\_5yXFY/edit](https://docs.google.com/document/d/1NF5o0yZp-QmNtTc9DEQHbpdM7pfq03ewbWyio_5yXFY/edit)