r/CrossCountry 2d ago

r/CrossCountry General Q&A Thread

3 Upvotes

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

This thread reposts every 4 days


r/CrossCountry 3d ago

Weekly Training Thread

1 Upvotes

This is the location for all questions, discussions related to cross country training.


r/CrossCountry 3h ago

General Cross Country Behavior Management

5 Upvotes

For coaches, what are some successful strategies you’ve used for behavior management? While this question is directed at coaches, runners may also respond with anything your coaches do that you think was successful.

I coach our cross country team at a K-8 private school. Our runners are in grades 5-8. I’ve been coaching for several years (both fall and spring teams) and enjoy it very much! I’ve never had an issue (except occasional minor redirecting) with behavior management until this current team. They talk over me while I’m going over directions and only stop after I yell and warn them that they’ll have to sit out if it continues. During stretches some of them have done inappropriate dances such as twerking. They often horseplay when they should be running.

I’ve reviewed expectations and they seem to understand, but choose not to. My classroom management has always been strong, but I want cross country to be a fun experience. That being said, I need to think of the majority of my runners who are doing what’s expected and I don’t want a small percentage of runners to ruin this experience.

I did send an email update to parents informing them of these issues and warning them that the warnings are over. I explained that, if it continues again this week, they’ll be kicked out of practice and sent to study hall and will also have an after school detention the next day. I have also made our athletic director aware and I have her full support. She reiterated that if they’re kicked out of practice that they’re on probation and a 2nd offense is an automatic removal from the team.

Besides being a hard-ass, does anyone have any other recommendations? Usually cross country tends to attract the best/hardest working students, but for some reason this team has been the complete opposite.

To clarify, it’s not the majority of the kids. Most are great! It’s mostly the 5th graders and a couple of the 6th graders. The other 6th graders and all the 7th/8th graders are all wonderful!


r/CrossCountry 14h ago

Race Results/Recap Track Progress

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4 Upvotes

Just wondering if it’s reasonable to believe i could go 2:04 or lower this season? A sophomore if that helps. Times fluctuates a lot cuz the races we race at usually have bad competition.


r/CrossCountry 1d ago

Training Related Good XC/Track Camps in the usa? (preferably east coast)

10 Upvotes

For context i'm a highschooler and would love to do a camp over the summer. preferably i'd be be able to bunk up and stay overnight there long enough to make progress too, I don't really want smth that just lasts a couple of days and repeats the basics. i also want it to actually have good training too, as if it's just gonna suck then i might as well just stay and train at home


r/CrossCountry 3d ago

Training Related Feedback on Runner Cross Training

11 Upvotes

I am a physical therapist and have treated numerous runners over the years. I have found that many of the injuries could have been prevented with strength training and cross training exercise programs. I put together a follow along video and a short of various strength training/ cross training exercises I find are incredibly helpful in preventing and helping with running related injuries. Please let me know if these videos are helpful and something runners would be interested in using/ having more of.

Thanks!!

Follow along leg/ hip strengthening: https://youtu.be/Y5TEW5bimbU?si=U8vMHgsAKW8Ez-x1

Core Strength short: https://youtube.com/shorts/7KtaxhMGyCc?si=8HR2bxzSzmF4q3QZ


r/CrossCountry 3d ago

Race Results/Recap Track progress so far

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17 Upvotes

Can i still get 4:47-4:49 this season or should I just try to get a 4:55 by the end of the season. Im a freshman btw.


r/CrossCountry 4d ago

Race Results/Recap Track season so far

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5 Upvotes

r/CrossCountry 4d ago

Race Results/Recap PR’s

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15 Upvotes

r/CrossCountry 6d ago

r/CrossCountry General Q&A Thread

2 Upvotes

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

This thread reposts every 4 days


r/CrossCountry 6d ago

Training Related how does d1 t&f tryouts work / do d1 track programs even have tryouts?

17 Upvotes

So I am in the middle of deciding on where to go to go college and I have 2 options. 1. get recruited to a really good d3 team (small school, but team there is consistently qualifiyng for nationals / placing well at the national championship) 2. go to a big state school and TRY to tryout for the team. The thing is, I don't really know if d1 programs host tryouts (i've tried googling but haven't been very succesful) Is this something I would have to reach out to the coach to find beforehand? How would I phrase if I have already emailed them a couple times already with no reponse back?

While I really want to run track in college and have a chance, I also want to go to a big school. The two states schools in question are michigan state and penn state. Hopefully you guys can answer my questions, thanks in advance!

Edit: forgot to put my prs, these are from my jr year of hs: 800m: 2:00.26 400m: 52.5


r/CrossCountry 7d ago

Training Related How to make it to track sectionals as a 3200m runner

4 Upvotes

Hello all! I'm a 3200m runner who currently runs a 13:02. i figured i'd post here since 3200 is a similar race to the 5k.

looking at the current results, i'm ranked 6th in my region and you gotta place top 4 to head to sectionals

Here's the top 6:

13:02 (me)

12:38

12:13

12:01

11:45

10:20

Regionals on april 22nd, what should i do to maximize my chances of making top 4/is it possible?

i currently run a 2:37 800, 5:52 1600, & a 13:02 3200. our coach has been having us do extremely low rep speedwork for most of the season each with 1 set. for example: 4x400, 3x800, 2x1200. then he'd also have us do long runs about 2.5 miles. i also occasionally add a rep or two to our speedworkouts but i know that's not enough. during the off-season i was doing 12x400, 8x800, & 3x1600 with long runs of 6-10 miles. i also don't weight lift, like, at all. our coach has us do core exercises once or twice a week though

What should i do to maximise my chances of placing top 4? i really badly want to make it to sectionals


r/CrossCountry 7d ago

Goal Setting can i make it sub 19:00 before summer break ends?

8 Upvotes

so I've been training consistently for a little bit over a year and i've brought my time down from 34ish minutes to consistently running 22ish during XC and now i'm consistently running 20:30ish. do you reckon it's possible for me run to atleast an 18:59 before summer ends? i feel like 19:30ish is pretty much guaranteed but i'd love to go sub 19 before summer ends as next year's my senior year and i'd love to start it off with a bang


r/CrossCountry 10d ago

Weekly Training Thread

2 Upvotes

This is the location for all questions, discussions related to cross country training.


r/CrossCountry 10d ago

r/CrossCountry General Q&A Thread

1 Upvotes

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

This thread reposts every 4 days


r/CrossCountry 11d ago

Training Related How fast can I come back?

9 Upvotes

Hi all, I have taken roughly 2 years off of running between high school and college. I have been cycling and lifting in the meantime, roughly 50 mpw, nothing crazy. In high school I ran 2:06 and 4:37 for the 800 and 1600 collectively. I'm looking to run for my college cross country team and hopefully push them over the edge to win our conference championship. How long will it take for me to gain my aerobic fitness again? Is muscle memory something that truly helps?


r/CrossCountry 14d ago

r/CrossCountry General Q&A Thread

1 Upvotes

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

This thread reposts every 4 days


r/CrossCountry 14d ago

Training Related Is this training plan good?

1 Upvotes

Hello, I am an upcoming freshman in high school (I'm an 8th grader)l and would like to improve in XC. I have been doing XC since 5th grade however I'm not quite good at it, my current PB for 2 miles is 16:00. My dentist happens to be a retired XC coach (he even made one of my favorite courses) I asked him for a training plan over the summer. He suggested that I do 5 miles every single day with no exuces. He also emphasized that I need to do it at an easy pace. However, the craziest part is that he said I don't need to ever take a rest day. Should I do that? 5 miles every day? With no rest days?


r/CrossCountry 17d ago

Goal Setting mile 4:30 two mile 9:30

15 Upvotes

Sophomore in high school looking to run 4:30 in the mile and 9:30 in the two mile. Eventually as the season progresses I really want to run 4:20 and 9:20 but we will see how these first two goals go. Some background info is that I have been running 60mpw for all of the winter excluding my base building period. I started running one workout per week but as the season progresses I have been running two per week for about a month. Slowly dropping my mileage to around 50ish so I am not outworking myself and I have no aches or pains. Some of my recent workouts have been 4x800 @2:22 (3k pace) with a 400 @59. The workout that felt the smoothest and easiest was mile @5:10 1200 @3:45 800 @2:17 400 @61 800 @2:20 (my pr in the 800 last year was 2:18) in short do you think my goals are reachable?


r/CrossCountry 17d ago

Weekly Training Thread

2 Upvotes

This is the location for all questions, discussions related to cross country training.


r/CrossCountry 18d ago

r/CrossCountry General Q&A Thread

1 Upvotes

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

This thread reposts every 4 days


r/CrossCountry 19d ago

Training Related standards for cross country?

1 Upvotes

hi, i’m a relatively new runner (started in january 2025) and am looking to join my school’s cross country team in year 12/grade 11 (september this year). my current 5k time is 28 mins, 10k is 1hr5min, and i’m currently preparing for a half marathon. what are the standards for cross country (particularly in the uk) - what times should i be aiming for so that i’m not consistently behind? thanks!


r/CrossCountry 22d ago

r/CrossCountry General Q&A Thread

2 Upvotes

Please use this thread as the general Q&A for all one off questions, questions that only apply to you, questions that can be easily answered, etc.

This thread reposts every 4 days


r/CrossCountry 23d ago

Training Related how should i start

7 Upvotes

hi i am not sure what flair to put this under or if this is the right sub but anyways um i want to start running like 5k or at least build stamina yk. last time i ran was probably 1 yr ago but i keep walking at some point so i would like to ask for tips and idk just like advice


r/CrossCountry 24d ago

Weekly Training Thread

3 Upvotes

This is the location for all questions, discussions related to cross country training.


r/CrossCountry 24d ago

Goal Setting Is this a good goal?

5 Upvotes

I (14M) ran a 17:53 5k in xc last year. I really want to be sub 16:30 next year because that would probably put me on varsity. How should I go about achieving this goal or is it out of reach?


r/CrossCountry 24d ago

Training Related Please help predict my 1600 time based on this workout

5 Upvotes

Hey guys, I had a workout today and was wondering if it could help predict my 1600m time. It was 12x400 with 2 mins rest, splits are below

Lap Time

1 1:14

2 1:12

3 1:13

4 1:14

5 1:13

6 1:14

7 1:13

8 1:15

9 1:15

10 1:14

11 1:16

12 1:15

Any insights and/or predictions are appreciated!