What Is a Good High School Cross Country Time?
A good high school cross country 5K time is faster than the typical varsity runner: under about 19:00 for boys and under about 23:25 for girls. Those are the median...
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Cross Country Race Day Checklist
Plenty of cross country races go wrong before the gun, and not because of fitness. Pins too short for a course that turned to mud overnight. A spike wrench left...
How to Run a Cross Country Race
A good cross country race strategy is simple to say and hard to do. Get out hard enough in the first 200 to 400 meters to find space, settle into...
How to Peak for Cross Country Championships
Peaking for cross country championships means doing less for the last two weeks. Cut your weekly mileage by roughly 40 to 60 percent, keep your hard days but make them...
How to Get Recruited for Track and Cross Country
To get recruited for track and cross country, you need three things: marks that fit a program, grades that get you admitted, and a coach who knows your name. The...
Mile Workouts That Make You Faster
Most high school milers run too many 400s. Short reps at goal pace feel like mile training, but the mile is mostly an aerobic race, and a miler who only...
800m Workouts: How 800 Runners Train
800m workouts have to train two engines at once. Roughly 60 to 75 percent of the energy for an 800 comes from the aerobic system and the rest from the...
A Parent's Guide to High School Track and Field
A high school track meet is a set of running, jumping and throwing events run in a published order, and athletes score points for their team by placing. Big sprint...
How Cross Country Scoring Works (and How to Race It)
Cross country is scored by place, not time. Your team's score is the finishing places of its top five runners added together, and the lowest score wins. That one rule...
How to Run the Mile and 1600m
Most bad miles go wrong the same way: too fast on lap one, asleep on lap three, and a kick that starts too late to matter. Run even laps, stay...
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