How to make HS XC Varsity?

[Anonymous]

Last season, I got my 3 mile record in 24:46 seconds, & it was my first time joining the sport. Next season doesn't start til 4 months from now, & my 'average' 3 mile is 26 minutes or 25. But i'm hoping if i train within these 4 months i MAY be able to beat my time from the previous season or get varsity? My friend said "Hey, you're going to make varsity!" & i looked at her like she was crazy & said "Do you know how difficult it is to get on varsity?" & she said "But you can still try.." & it got me thinking... Do you have any pointers to pass down to a rookie? I REALLY want to Pr again... But I don't know if i can do it?
ps: my fastest mile is about 7:55-8min. & one time at a race for 2.7 miles i got 17:35... & my fastest 3 mile is 24:46...

[ATPPC]

Took 3 months to go from sub 20 to sub 17. If you train right you should make it.

I ran 3.5 days a week. Did it on the track (400m) so I can track the distance easily.

First running day: 1600m hard, 400m recovery lap, repeat 6 times.

2nd day: 100 min long run, however far that is

3rd day: 40 min of running, switching running form every 100m (e. g. running sideways, backwards, sprints, high knees). The last 100m of the lap is slow recovery. Seems like nonsense, I just like to hit my muscles differently and hopefully have some agility because all the other days my legs only run in one direction.

Day 3.5: On days I'm not running I do swimming/callisthenics because I don't want to look like a stick figure. Still need something for show. One of these days I just do 20min on the treadmill at 15 degrees incline for fun.

I'm not an expert on training programs I just made this up and it worked for me personally. The idea behind it is just to gain superior endurance and hit your cardio harder than you normally would for the 3 miles.

[ichot]

If you are not doing any strength training right now... PICK IT UP.

You need core and leg strength. Don't bulk, you don't need additional weight in muscle or fat. STRENGTH not muscle quantity is key for improving your times.

And keep running. You're at an okay speed. Nothing improves your running more than... running.

[Asker]

Thank you!!

[coolbreeze]

You can do it. Stay positive and practice hard. I use to run track so I know how hard it is. My advice is stretch a lot and in different ways. Also drink plenty of water. Watch what you eat near running. Never eat nothing heavy. Stay positive and happy. ☺.

[coolbreeze]

Thank you very much for the upvote.

[Other_Tommy_Wiseau]

i'm surprised you weren't on varsity with that time. i did it 1 year and my best was 23 minutes and i made varsity. but i was also a sprinter so distance wasn't really my thing. i guess it depends on how big your school/team is, too

[Walls_and_Doors]

Be better than you are now.