3 km Cross Country Running

by Lisa
(Melbourne, Victoria, Australia)

I used to run cross-country at primary school and always make it to zones but then not get very far!
So, in high school I didn't bother going to the cross-country team.
But, now I have decided to start again and I am in year 10. I have run district and to my suprise, I came 4th and will be running zones in 6 weeks!
I have never trained for running!
I was wondering what are some tips for running 3 km?
How many times a week should I train?
For how long?
What intensity should I run?
Also, when competing, is there a certain strategy I should follow. eg, do I run fast and take the lead at the start of the race?
Just things like that in general I would like to know!
:) I would be VERY appreciative if this can be answered!
Thank you!


Answer by Dominique:


Lisa,

Very happy to try and help someone from my own city!
First of all, congratulations on your results so far. It sounds like you have a bit of a talent for running.

In terms of how much to train.... it is very difficult to tell without knowing what you currently do (running or otherwise). If I'd tell you to run at least three or four times a week and run at least x kilometres per day without knowing what your body is used to or knowing if you could handle that there would be a serious risk of injuries.
You are still young and growing and therefore there are even greater risks in taking on too much at the same time and getting injured before your key race.

So, definitely do not suddenly start training like a maniac, but focus on easy running, at the pace at which you could have a conversation and possibly one session a week which is a bit faster (e.g. tempo running and/or fartlek / speed play).
It might also help to do one or two time trials, i.e. run the distance already as fast as you can such that you know and can experience how long it is and how fast you should be going to maintain speed for the full 3 km.

As far as race strategy goes....
I would definitely not pick the lead at the start of the race. You run the risk of wearing yourself out quickly and going too fast for your own good.
Instead, if possible (I don't know the speed/strength of your competition) try to hang on at the start of the pack, but not completely in the first position, e.g. fourth/fifth position or so. You then maintain the oversight over the leaders, and if somebody wants to speed up or run away you are (hopefully) still close enough to get them.

If at all possible make sure you know the course you are going to be running on so that you know how long it is and so that you can give it your utmost in the last few hundred metres.

Lisa, I hope this helps a bit. Above all, stay healthy and injury-free over the next six weeks and just try to enjoy your training and your race. It is fun to do races and even if you do not end up at the top, just be happy that you got to run and experience it.

Best of luck.
Cheers,
Dominique