High School Cross Country just started and week 1 my coach has us doing
Monday: 2x1600 reps 2 miles easy
Tuesday: Long Tempo run
Wednesday: 3x 30 60 90
Thursday: 2K equalizer
Friday: out easy back tempo + lift
this seems like soo much and I don’t know if I can do it it’s only Wednesday and my legs feel like jelly.
I’m 16M 5’8 114lb running distance track and cross country as well as using taekwondo 2 days a week as cross training.
i have one day per week where Ill do a full body workout with pull-ups pushups and some injury prevention for my running.
as well as doing speed sessions in season lIke track sprints, basically what I am asking is if this is enough to build a phisique akin to a 800m runner? or will a 200 calorie surplus consist mostly of fat?
has the training mainly sparring and the conditioning used for WTF style helped you guys build a phisique.
i know the gym will lead to the best gains but im wondering if taekwondo on its own has lead to any growth.
I’m already doing some body weight calisthenics for upper body, and mainly hang cleans and explosive concentric leg press for lower.
I mainly just want to find peace in knowing my leg routine is as optimized as possible.
i enjoy plyo and olympic lifts as well so that’s not a concern for me.
just curious as I’m middle distance 800-5k. and noticed the builds of other runner and am curious abt if gaining weight slowly will affect runnin, I’m also lifting 2 days a week 1 upper 1 lower session.
like do you guys just eat lots of protein and keep cals and maintenance?
or do you eat in a small surplus.
I'm just curious, cuz I’m a XC and 800/1600 runner and wanna put on size. but no one in the running subs seems to have a definitive answer.
thanks in advance
tried ChatGPT and he was like “the heck?!”
looking for running shoe recom for upcoming high school xc season.
last track season I rocked some Nike Pegasus plus and wanna try smthn new.
I enjoyed the feel of super trainers, and not needing separate tempo shoes and then easy run trainers.
curious to see what y’all say.
Cy’s post run Calisthenics
Tuesday
4-6 miles easy
Weighted pull-ups 3x6-10
Weighted chin-ups 3x8-12
Weighted dips 3x8-13
Pistol squat 3x8-12
Knuckle pushups 1x failure
Knuckle planks 3x+10 sec each week
Thursday
4-6 miles easy
Defecit pushups 3x6-10
Weighted dips 3x8-12
Explosive squats/box jumps
Weighted chin-ups 3x8-23
Body weight pull-ups 1 x true failure (additional pull-up negatives)
Knee raises for hip flexors 2x-10-15
Cy’s post run Calisthenics
Tuesday
4-6 miles easy
Weighted pull-ups 3x6-10
Weighted chin-ups 3x8-12
Weighted dips 3x8-13
Pistol squat 3x8-12
Knuckle pushups 1x failure
Knuckle planks 3x+10 sec each week
Thursday
4-6 miles easy
Defecit pushups 3x6-10
Weighted dips 3x8-12
Explosive squats/box jumps
Weighted chin-ups 3x8-23
Body weight pull-ups 1 x true failure (additional pull-up negatives)
Knee raises for hip flexors 2x-10-15