Hard Work

hello again everyone.

so just thought id say a workout that tells you how to get a lot of improvement, especially if you're a younger person(22 or below).

so lets say you just finished XC season and you have all this time now, so start running again,  but a way to show improvement would be increasing your mileage by 10 % each week.maybe start by running 40 miles a week by the end of xc. so once your back to being able to do 40 then try 44. then try 48-50, then shoot for 55. You can see where this is going, but imagine this. there are about 14 weeks (after you take time off) before track starts that means if you had been doing 40 miles a week, at the end of xc, you could be comfortably up to 131 miles a week.

Determination. Or is There Another Word For It? (Photo credit: Wikipedia)

now at the same time almost all runners won't and shouldn't all the way up to that many. (the human body does have limits even though u can improve. Anyway if you are a fairly slow runner and always have been try to stop at about 60-70 miles a week, but if u have always been a top tier runner I'd stiill reccomend only going up to about 100 miles. After that you  will notice times drop very quickly. Ive heard of highschoolers  pr recrords for grades in XC look like this: 9; 17:55, 10; 16:09, 11; 14:53, 12; 14:40. those times are extremely good in America and are possible state winning times.

       But note don't try to go to 60 miles a week right a way. that is how you get an injury. follow this method and i can almost guarantee results.  lastly remember 1 workout will never make your season, but  it ccan break your season.