For a beginner, a good cross country time is under 17 minutes, but for someone who’s running for the first time, a sub-12 minute time is good enough. In fact, if you are running a mile faster than this, you’re in the top twenty percent of all runners. In terms of health benefits, running 15 miles a week is good enough, but for the best results, aim for a sub-8 minute time.
When it comes to running a cross country race, it is a different story. In high school, everyone on the team competes for points. The first seven runners make up the scoring team. So everyone is allowed to run and contribute to the score. Unlike in a road race, there are no cutthroats, benches, or other restrictions. In fact, a freshman cross country time can be well under two minutes.
Although a freshman who finishes under twenty minutes can get accepted to college, they won’t be able to compete with the top runners on the track. A good time for a five-kilometer race can be in the eighteen minute range. But don’t let this deter you from training. You’ll need to work hard for it. A good time is one that puts you within a mile or two of your goal for the year.
Cross-country time can be difficult to measure. There are seven different definitions, and they all depend on your purpose. You’ll need to know the differences between the different types of cross-country time throughout your career. For example, you may want to count the 10 mile repositioning flight from Colorado Springs to Meadow Lake as cross-country time, even if it does not count toward your aeronautical experience requirement. This way, you’ll know exactly how much you’ve been flying in the air throughout your career.
The same applies to the age gap. Younger runners should break away from the “JV” mentality, as varsity spots don’t last forever. Most varsity teams have seven runners, but runners can move up and down as meets come and go. In high school, the understudies often outran the varsity boys, sparking a state championship team and national qualifiers. The same can be true for a varsity athlete such as Reider, who is on the verge of breaking four-minute mile marks.
The average cross country time in the Philippines is around eighteen minutes, or 22 minutes. During the high school years, a student should be able to run under four minutes in the middle of a mile race. This would be considered good in a race as a qualifying time for college. In the US, a good cross country time is around 15:47 minutes. For the rest of us, the average cross country time is around four and a half miles.
The secret of a good cross country time is to pace yourself and try to beat your competitors. If you are not a fast runner, pace yourself so that you can sprint a hundred or two meters before the finish line. This way, you’ll save all your energy for the final sprint. You might even get a few people to cheer you on, which can boost your self-esteem and confidence. The end goal is to beat your personal record and finish in under a half-hour, which is possible if you are careful.
One of the main secrets to a fast cross country time is to know how to work the hills. Most runners will eat up the climbs and lean back, but the best cross country runners always run hard off the top to overtake their opponents. The same applies to the downhill sections, where the tendency to lean back is very strong. By working these sections to their advantage, you can put yourself ahead of your competitors. And remember, it’s natural to lean back.
The top boys’ runner in the country ran the fastest 5K time of fourteen minutes and forty-four seconds in the Bath Invitational in Mich. on Sept. 9. This was despite the rainy weather and a driving rain. Another top boy in the country, Steen, won the Laguna Hills Invitational in California, on Sept. 9. Her three-mile time was 14:58 seconds, and was the fastest overall in the country last month.