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stay with top 3 at beginning then spirt out at end

(Sanandraous here)

Thanks guys for the good input. It's been a while since I looked at this and just saw it and was like wow I was young, since asking this question I have gone on to being top 15 in Regionals my senior year and now have coached distance running for my coach at her gym. Good answers and techniques. For you new runners if you need advice this is something to follow.

(Sanandraous)

If your a bit back just keep your mind clear, if there is someone ahead of you make it your goal to pass them. Once/if you get up to the front runners (or you feel like you are exceeding your limit) pace with them until you hit your last 100m. Then speed up and as soon as you see the finish just sprint, if your in pain then run faster, you are to close to the finish to let that slow you down.

Stay at your usual pace, don't work to hard at the beginning because you will never make it to the end (trust me I know). Stay with the pack, then at the last 150 meters or so GIVE IT ALL YOU GOT.

God Bless,

Marie12kk3

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The person is mostly correct on the top except for staying with the top three when you start the race.

I have done cross-country for 2 years, and this year I'm gonna be team captain. And my coach always told me, DO NOT SPRINT IN THE BEGINNING. Sprinting takes most of your energy, a 3k is almost 2 miles, you want a lot of your energy for most of the race. Try to stay in the middle when it's the beginning and when you're about 500m away from the starting line start to find your racing pace and keep it.

At the end when you have about 500m left start to do strides, which is when you're not going as fast as you can. You're only going for about 60-80%. Then the last 100m give it all you got.

Take it from an advanced runner. I was the 3rd best on my cross-country team. Which is why I'll be team captain 'cause our best runner will be leaving to high school and our 2nd best this was her first year. I know what I'm talking about. ;-)

Strategy is based on the level of fitness in comparison to the strengths an weaknesses of the competition.

For example if you are clearly stronger then your competitors, then it is better to take the pace out and take out the kick of any runners that may be faster at the end of the race. On the other hand if you are more of an 800 or 1500 runner it may be better to let the others do the pacing and then try to push at the end. There is more strategy in a 3k race then other distances. This is because you will be running in oxygen debt, but since it is a longer distance you need to be able to control the duration and depth of the debt.

To train properly for this race it is important to understand your weaknesses. For example, if your have a solid pace all the way through, but then start fading, then it is necessary to work on your endurance. (long runs) If you feel strong at the end but get out kicked then it is best to work on your speed (sprint workouts) If the heavy pace takes a toll before you can use your speed then strengths workouts are necessary. (hill and med distance track workouts)

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It is 4.35 miles.

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7:58

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There are 1.6 kilometers in a mile, therefore there are 15.625 miles in a 25 k race

3.1 miles=5k

25/5=5

3.1miles x 5 = 15.5 miles per 25 k. It is just about the sames=.

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There is no senior record for running

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Steveweiser

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Cross Country. It incorporates running.

I do cross country, but not track... in the track season I play softball! :) I think you should to XC if you can run at least 2 miles without getting tired!!!

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Here is a trick, NOTHING can replace running. NOTHING, cross-country would be best. I did cross-country first then did track to keep me in the running mood. Cross-country is a very good running sport, and is much more competitive. But sometimes you're better at sprinting than running distance, or sometimes you're better at distance than sprinting.

Try it out and see if you like it!

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An average speed for an untrained 12 year old boy is 9-15mpm (minutes per mile).

An average speed for a trained 12 year old boy can range from 4-9mpm.

Well I am a 12 year old girl. I do cross country and the fastest boy runner can run 2 miles in 9.24 minutes. I'm not sure about 1 mile, but I can run 1 mile in about 5-6 minutes!

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I would say a good time for a woman to run just a mile cross country would be around 6 minutes. A good split for a three mile would be 7 minutes.--------------------------------------------

It depends what shape you are in. I am a teenager and it literally takes me only 4-6 minutes to run 1 whole mile. But I am in REALLY good shape for I have ran cross-country and track for 2 years.

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In a area such as a park in Indianapolis

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Cross Country is like Track. You are running, but the only difference is that in Cross Country you are running some trials and in track you are running the track. There are different categories in Track: 100 meter dash, 200 meter dash, 400 meter dash, 800 meter dash, 1600 meter dash, and 3200 meter dash. In Cross Country, I am not sure if you are running 3.2 miles or 5 miles. So it is just distance.

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I have been in cross-country for 2 years, cross-country is nothing like track, but it is running. But distance running instead! They're different kinds of races, 1k's, 2k's, 3k's 4k's 5k's. They're even 10k's.

Cross-country is a much harder sport than track, since you don't take any breaks between races. You continue going until you're finished 100%.

I forget what 1k's and 2k's are, since I don't do them. 3k's is 1.8 miles, a 5k is 3.1 miles. I don't know what a 10k is, long story short 3k and up is at least a mile long.

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a cross country pipeline is a pipeline which starts from a country and its destination is another country but it passes through one or more other countries. It can carry oil gas supply petroleum supply etc.

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A ski.

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William Tan has completed many marathons from a wheelchair. Not only is that special, the fact that the man did not allow himself to be defeated by polio is of itself special. The one thing to be learned from William Tan is to not be defeated by your limitations. You may not be like the majority but that doesn't mean that you can't do the things that the majority do. Live life to the fullest regardless of the situation. William Tan is a true role model.

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Yes, He does. He resigned with them in 2007 if im not mistaken. Then recently again in 2008. I believe that was a 3 Year contract he just signed.

Hope that answers your question!!

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A 23min 5k would be an ideal time for a 14 year old girl who has been running for about 2 years. If you are a beginner, 27min is a good time to start on.

!

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A 10k race contains 6.2 miles

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Surplus is an excess of something. Such as a store that has 100 boxes of soap, but only intends to sell 50 boxes. They have a surplus of 50 boxes.