Beginning training for cross country

[Anonymous]

DS14 is required to do a certain number of sports in HS and has decided to try cross country next fall. He is strong and athletic, but his current sport does not require any running or prolonged aerobic activity. I'd like to help him get started over the summer to build up some endurance. What tips or workouts would you recommend to a new 14 year old runner? He can run the neighborhood, within reason, but I'd love a guided plan to help him prep.

[Anonymous]

Can you reach out to the HS coach?

[Anonymous]

Just work up from 1 to 3 miles. Look up a couch to 5K program and modify or accelerate based on his current fitness.

[Anonymous]

Couch to 5k plus some videos on how to stretch and taking care of his knees.

The best xc runners have endurance but also a willingness to suffer and be miserable.

[Anonymous]

If you have one nearby, Potomac River Running has regular groups

[Anonymous]

For 2 weeks each:
Walk /jog 30 mins

Then jog 30 mins

Then do fast/job30 mins

Also try a few 800m on a track so they understand distance, pacing, timing.

Then do full 2-4 miler runs.

[Anonymous]

At 14, endurance and improvement comes very quickly. I'd just encourage having a good space for the runs. Capital Crescent Trail is very good for that if you are nearby. And then do a post run yoga routine. Tons of helpful post run stretch routines available on YouTube.

[Anonymous]

Buy quality running shoes.

Train 3 days per week.
Weeks 1-2
Jog 1 mile per session
Weeks 2-4
Jog 2 miles per week
Weeks 4-6
Jog 3 miles per week
Weeks 6-8
Jog 4 miles per week

Incorporate stretching.

[Anonymous]

Anonymous wrote:Can you reach out to the HS coach?

This, or maybe look directly on that area of the website. Our XC team posts suggested workouts.

[Anonymous]

He’s required to do a certain number of sports?

As a former XC runner, the key to being prepared is building a foundation over the summer. So many kids start in August with no prep before hand. The summer is all about building endurance. If he can’t already run at least 3.1 miles, he needs to slowly work up to that. Follow a plan like couch to 5k. If he can already run 30 min no problem then just focus on doing about 3-4 easy runs per week and build up the length over time. They’ll work on speed/track workouts during the XC season. Summer should focus on easy runs and building that foundation.
Make sure he has good shoes and is warming up before each run properly, stretching/foam rolling after a run, and icing as needed.

[Anonymous]

Anonymous wrote:Buy quality running shoes.

Train 3 days per week.
Weeks 1-2
Jog 1 mile per session
Weeks 2-4
Jog 2 miles per week
Weeks 4-6
Jog 3 miles per week
Weeks 6-8
Jog 4 miles per week

Incorporate stretching.

This.

Though, I would say do things like flexibility, foam rolling, etc on off days or after running and at this point, they are not important really. And don't "stretch" cold muscles, its pointless.

[Anonymous]

Anonymous wrote:He’s required to do a certain number of sports?

As a former XC runner, the key to being prepared is building a foundation over the summer. So many kids start in August with no prep before hand. The summer is all about building endurance. If he can’t already run at least 3.1 miles, he needs to slowly work up to that. Follow a plan like couch to 5k. If he can already run 30 min no problem then just focus on doing about 3-4 easy runs per week and build up the length over time. They’ll work on speed/track workouts during the XC season. Summer should focus on easy runs and building that foundation.
Make sure he has good shoes and is warming up before each run properly, stretching/foam rolling after a run, and icing as needed.

And this too.

But unless its a "workout" run, there is little need to warm up. Just go. The first mile is the warm up.

For workouts: 5-10 min jog then form drills and dynamic stretches, lunges, a few quick and short sprints but this is stuff that can wait for a coach led practice. Just run is the main thing. Build up miles slowly but surely. And running with a friend, group, parent, anything, will make it much more enjoyable for most people.

[Anonymous]

Anonymous wrote:

Anonymous wrote:He’s required to do a certain number of sports?

As a former XC runner, the key to being prepared is building a foundation over the summer. So many kids start in August with no prep before hand. The summer is all about building endurance. If he can’t already run at least 3.1 miles, he needs to slowly work up to that. Follow a plan like couch to 5k. If he can already run 30 min no problem then just focus on doing about 3-4 easy runs per week and build up the length over time. They’ll work on speed/track workouts during the XC season. Summer should focus on easy runs and building that foundation.
Make sure he has good shoes and is warming up before each run properly, stretching/foam rolling after a run, and icing as needed.

And this too.

But unless its a "workout" run, there is little need to warm up. Just go. The first mile is the warm up.

For workouts: 5-10 min jog then form drills and dynamic stretches, lunges, a few quick and short sprints but this is stuff that can wait for a coach led practice. Just run is the main thing. Build up miles slowly but surely. And running with a friend, group, parent, anything, will make it much more enjoyable for most people.

Disagree. A proper warmup is essential for any type of run. Even an easy run the first mile doesn’t provide as good of a warm up as dynamic stretching/hip openers/high knees/strides. Etc. They will also do this at practices so it’s good to start doing it now.

[Anonymous]

If he doesn't want to train alone, there's Bethesda Track Club and Seven Locks Running Club. They both have summer season open for registration now.

[Anonymous]

Does he know any kids on the team?

They typically have informal “captain’s practices” over the summer and in my kid’s experience, are fine with having new kids join.