XC Must-haves & Pacing Guide

Start with a goal and continue to make goals. For example, maybe you want to simply complete your summer training because this is the first time you are doing XC. Another example would be that you are a returning JV runner and you strive to run on Varsity. Put numbers to your goals! For example, I want to start this season running a 21:00 5K.

A watch is necessary to time your runs. **You do not need a smart watch OR a runner’s watch**. A simple Timex watch will do. However, if you do want to know your splits and pace, a runner’s watch is always a great asset.

The right pair of trainers can make or break a runner. Make sure you are wearing running shoes that provide comfort for taking on miles of training. Stick with a brand that works for YOU! ex. Hoka, Asics, Brooks, Saucony, New Balance (Confluence Running in downtown Goshen or Frank's Custom Shoe Fitting in Middletown can help you select trainers and/or spikes)

Once the competitive season begins, athletes should have a pair of cross country spikes for hard workouts and for racing. There are a wide variety of options available. Confluence Running can steer you in the right direction when it comes to new runners purchasing spikes for the first time. It's also helpful to speak to our upperclassmen to find out which brands and type of spikes are best, taking into consideration the courses we typically run on. 

Determining Your Paces – Use the chart below to determine the correct easy run pace based on your current fitness.

• Easy Pace (Easy) – Use the pace from the chart above to determine the ideal pace for your runs based on your current fitness, NOT YOUR GOAL!

• Long Runs (Long) – These runs should be 15-20 seconds/mile slower than your easy run pace.

• Steady State (SS) – Run at about 20-30 seconds per mile faster than your easy pace.

• Tempo Pace (Tempo)- Run at 20-30 seconds slower than your 5k race pace (the one you used on the chart above).

• Fartlek Run (Fartlek) – This is a FAST/SLOW workout that focuses on changes in pace and heart rate.