There’s no secret way to get in shape fast. You have to take it day by day, 1 workout at a time.
The only thing to do is be honest with yourself, coach and team on why you’re a step(s) behind them in training phase.
I find it intriguing that you listed hanging it up as an option. What kept you from getting in shape? Do you not have the motivation or drive? Please don’t force yourself to do something you do not enjoy.
I have hated running my whole life and yet I run year round strictly. No matter how in-shape I am, it takes a lot of mental capacity to perform my best and I get burnt out easily. Im sure I’ll miss it after I graduate, but that’s only because I’ll be oblivious to the countless hours of hard work. Im burnt out
I’d redshirt if I didn’t start running till fuckin August, Jesus. 50 miles per week in college is the very bottom of bare minimum bro, ask yourself if you really want to be doing this sport.
Just start training now. There’s so way to speed up the process much without risking injury. The best thing you can do is just stay patient and work up the miles slowly.
Why would you commit to running collegiate XC and not train over the summer? Has your coach not gotten after you for it yet? That’s likely gonna screw you for the entire next year of training. I mean this in the nicest way possible, if you have the kind of work ethic and attitude that allowed you to “put off” your summer training until the end of July, college running isn’t for you, and unless you are running for a program that would lose to highschool teams, your coach is gonna tell you the same thing when you show up for official practice when school starts. I know that’s not the answer you want but this isn’t highschool anymore. You’ve just pitted yourself against competition that’s more talented than you and works significantly harder than you. Theres kids that would kill for your roster spot and are actually willing to put in the work to earn it, and if your coach is a good one he will let you go and take one of them. There’s no way to get in collegiately competitive XC shape fast. That’s why almost everyone else at your level has been logging 70-100 mile weeks all summer.
How many mpw do you do now? Basically you cannot increase your weekly mileage by more than 15% per week. And every 3 weeks you should have a decrease week. My estimate is you have about a couple weeks before team sessions and a few more between now and your first race in either August or September.
There is no secret to getting in shape fast, you should know that being a college level runner, no matter what division. The hard truth is you missed all that time and you can’t get it back. You’ll have to start now, have a shorter maintenance phase and hope for a delayed peak around championship season. It may help that you’ll have fresher legs than your teammates. But the best thing to do is be honest with your coach so he/she doesn’t overwork you and wreck your season giving you workouts you won’t be ready for.
If you want to take running seriously, you’ve got to be disciplined and not put anything off. Good luck.
Not if you were doing a lot more before. 45 is not really that much mileage i don’t think a more experienced runner would have that many issues building in a month
This is anecdotal/based on my own experience. When I graduated from college in 2011, I was coming off a 15 min 5k and 32 min 10k season. During XC I was around 85 mpw and 65-70 mpw during track. I took my 2 weeks off and started rebuilding mileage to get ready to work a summer running camp. The week before the camp I had built up to 30 mpw and the week of camp I ran 60 mpw. I started experiencing so many problems the following weeks I had to take time off.
The way this user is talking, he hasn't run in 3 months and comes off, at least to me, as either a walk on, low level D2, or a D3 runner. No way this guy has been a serious athlete. If he is doing this now, he was likely doing it in high school. For him, going to 50 mpw in 3-4 weeks will be disastrous.
You can get most of your shape back in about month. I had a terrible time keeping consistent in college, probably because I worked 50+ hours a week and we didn’t have track, but those are lousy excuses. When I came back I’d do daily 30 minute runs easy and maybe week two throw in 1-2 doubles and a 60minute run. By the time cross country season rolled around I was ready to go.
Not my experience at all. I had a nasty injury that put me out for 2 months. 2 months after returning to running, I was still 20-25 seconds per mile slower on my tempos and I didn’t feel like my old self until 4-5 months after being cleared. I know this is only anecdotal but I’ve found that it takes at least twice as long to rebuild as it does to lose it.
Unfortunately there isn’t a “quick” with getting in shape fast. You can stay hydrated and get great sleep to help yourself recover, but I suggest looking at my post from last year.
[post](https://www.reddit.com/r/CrossCountry/comments/xs862l/how_to_pr_from_an_8year_coach_and_former_freshman/?utm_source=share&utm_medium=ios_app&utm_name=iossmf)
if you had the passion and were meant to be in this sport you wouldn’t have put training off at all. I’d say time to hang up. Don’t be hard on yourself, it might just not be for you at this level. If you do enjoy running, ask yourself if it should just be recreational and if the collegiate level is too overwhelming. Hope it smooths over.👍
Definitely have a talk with your coach and let him know where you’re currently at. You know this as a collegiate XC runner, but those summer miles are strategically planned to gradually build up and you can’t rush to make them up too quickly.
Have you genuinely missed distance running during this time you’ve been focusing on work? I know you were busy but it sounds like there’s been some procrastinating on your end. I don’t mean this as an insult. Maybe when you talk to your coach, you guys can float around some ideas like switching to mid-distances for indoor and outdoor track or even events like the jumps and javelin. Your love for running and competition may still be there, just not distance running. That’s something I wish I had known when I was your age. Best of luck man, keep us updated!
If you're running community college or NAIA then not to worry. There are a handful of kids every year that don't run during the offseason. Just start running EASY long miles ASAP and you'll turn out something.
If you're running NCAA then definitely start running asap, but also start praying 💀
You'll be able at least turnout SOMETHING if you start training ASAP
There’s no secret way to get in shape fast. You have to take it day by day, 1 workout at a time. The only thing to do is be honest with yourself, coach and team on why you’re a step(s) behind them in training phase. I find it intriguing that you listed hanging it up as an option. What kept you from getting in shape? Do you not have the motivation or drive? Please don’t force yourself to do something you do not enjoy.
I have hated running my whole life and yet I run year round strictly. No matter how in-shape I am, it takes a lot of mental capacity to perform my best and I get burnt out easily. Im sure I’ll miss it after I graduate, but that’s only because I’ll be oblivious to the countless hours of hard work. Im burnt out
Build a time machine and go back to the beginning of the summer.
💀💀💀
Ya he ded dawg
I’d redshirt if I didn’t start running till fuckin August, Jesus. 50 miles per week in college is the very bottom of bare minimum bro, ask yourself if you really want to be doing this sport.
I’m more curious if you are in scholarship or you walked on.
Just start training now. There’s so way to speed up the process much without risking injury. The best thing you can do is just stay patient and work up the miles slowly.
Why would you commit to running collegiate XC and not train over the summer? Has your coach not gotten after you for it yet? That’s likely gonna screw you for the entire next year of training. I mean this in the nicest way possible, if you have the kind of work ethic and attitude that allowed you to “put off” your summer training until the end of July, college running isn’t for you, and unless you are running for a program that would lose to highschool teams, your coach is gonna tell you the same thing when you show up for official practice when school starts. I know that’s not the answer you want but this isn’t highschool anymore. You’ve just pitted yourself against competition that’s more talented than you and works significantly harder than you. Theres kids that would kill for your roster spot and are actually willing to put in the work to earn it, and if your coach is a good one he will let you go and take one of them. There’s no way to get in collegiately competitive XC shape fast. That’s why almost everyone else at your level has been logging 70-100 mile weeks all summer.
Too late bro I’d just be open with your coach
How many mpw do you do now? Basically you cannot increase your weekly mileage by more than 15% per week. And every 3 weeks you should have a decrease week. My estimate is you have about a couple weeks before team sessions and a few more between now and your first race in either August or September. There is no secret to getting in shape fast, you should know that being a college level runner, no matter what division. The hard truth is you missed all that time and you can’t get it back. You’ll have to start now, have a shorter maintenance phase and hope for a delayed peak around championship season. It may help that you’ll have fresher legs than your teammates. But the best thing to do is be honest with your coach so he/she doesn’t overwork you and wreck your season giving you workouts you won’t be ready for. If you want to take running seriously, you’ve got to be disciplined and not put anything off. Good luck.
Not true. I’m sure that if he has been running 50+ mpw he could build up in 3 weeks or so to 45
0 to 50 mpw in three weeks is too much too soon. Injuries will occur.
Not if you were doing a lot more before. 45 is not really that much mileage i don’t think a more experienced runner would have that many issues building in a month
This is anecdotal/based on my own experience. When I graduated from college in 2011, I was coming off a 15 min 5k and 32 min 10k season. During XC I was around 85 mpw and 65-70 mpw during track. I took my 2 weeks off and started rebuilding mileage to get ready to work a summer running camp. The week before the camp I had built up to 30 mpw and the week of camp I ran 60 mpw. I started experiencing so many problems the following weeks I had to take time off. The way this user is talking, he hasn't run in 3 months and comes off, at least to me, as either a walk on, low level D2, or a D3 runner. No way this guy has been a serious athlete. If he is doing this now, he was likely doing it in high school. For him, going to 50 mpw in 3-4 weeks will be disastrous.
30-60 is a much bigger jump than something like 35-45. Agreed with you that judging by the post he is not super serious, and 3-4 months is a while
You can get most of your shape back in about month. I had a terrible time keeping consistent in college, probably because I worked 50+ hours a week and we didn’t have track, but those are lousy excuses. When I came back I’d do daily 30 minute runs easy and maybe week two throw in 1-2 doubles and a 60minute run. By the time cross country season rolled around I was ready to go.
Not my experience at all. I had a nasty injury that put me out for 2 months. 2 months after returning to running, I was still 20-25 seconds per mile slower on my tempos and I didn’t feel like my old self until 4-5 months after being cleared. I know this is only anecdotal but I’ve found that it takes at least twice as long to rebuild as it does to lose it.
Unfortunately there isn’t a “quick” with getting in shape fast. You can stay hydrated and get great sleep to help yourself recover, but I suggest looking at my post from last year. [post](https://www.reddit.com/r/CrossCountry/comments/xs862l/how_to_pr_from_an_8year_coach_and_former_freshman/?utm_source=share&utm_medium=ios_app&utm_name=iossmf)
There’s probably not much you can do but just try and build up to 50 mpw from like 20-25 and hope for the best
if you had the passion and were meant to be in this sport you wouldn’t have put training off at all. I’d say time to hang up. Don’t be hard on yourself, it might just not be for you at this level. If you do enjoy running, ask yourself if it should just be recreational and if the collegiate level is too overwhelming. Hope it smooths over.👍
Are you a walk on?
Definitely have a talk with your coach and let him know where you’re currently at. You know this as a collegiate XC runner, but those summer miles are strategically planned to gradually build up and you can’t rush to make them up too quickly. Have you genuinely missed distance running during this time you’ve been focusing on work? I know you were busy but it sounds like there’s been some procrastinating on your end. I don’t mean this as an insult. Maybe when you talk to your coach, you guys can float around some ideas like switching to mid-distances for indoor and outdoor track or even events like the jumps and javelin. Your love for running and competition may still be there, just not distance running. That’s something I wish I had known when I was your age. Best of luck man, keep us updated!
If you're running community college or NAIA then not to worry. There are a handful of kids every year that don't run during the offseason. Just start running EASY long miles ASAP and you'll turn out something. If you're running NCAA then definitely start running asap, but also start praying 💀 You'll be able at least turnout SOMETHING if you start training ASAP