I'm starting training again for Cross country running...?
Question:i'd like to know how many trainings a week would be healthy but still improve my fitness and times.
i'm in year 8 and i'm reasonably small for my age
Answers:
Running w/ high top shoes for ankle support?
Do what you enjoy. You can run 5 to 6 days a week. Take off one day per week. Normally people run about the same distance or course most days. Have one day where you run longer than the regular days. When you want to get faster run fartlek or intervals. It is good to stress yourself so you do not get into an easy run and that is all your body wants to do. In a race you will be stressing yourself so you need to get used to running hard. Off season one or two days of fast (race pace or better) one day of long slow, 2 days of regular pace distance. If you run a race every few weeks it will give you a hard workout and you can see what kind of condition you are in.halhigdon.com has some real good training programs. I am currently using one of his programs to train for a half-marathon and it seems to be working pretty well.
Speaking from experience 5 days out of 7 is good to train. Allows the body to rest. However, given you don't overdo it you can do 7 days.
I'd recommend using those 2 days as more a rest period and not stamina and distance training. Go against the grain, use that time for wind-sprints to increase speed that might be needed in the last moments of the race.
I've won more than one competition in that way, when my competitors were already spent. If you are serious and can manage it...a strong finishing kick will almost always eliminate any competion.
10-20 feet wind sprints back and forth repeatedly, over time will help to accomplish this. Good LUCK!
You should train every day. But don't overdo yourself, you should always run with a friend to try and push yourselves. I've only ran for 1 year, but I'm a varsity track and XC (cross country) runner.
SOPOXC- 67-3
SOUTHPORT TRACK- UNDEFEATED
The biggest thing that you do to train properly would be to gradually increase your mileage and speed (i.e. don't try to do it all at once). If you can run 2 miles without stopping...next weekend try to run 2.5...etc... this gives your body a chance to heal & rebuild. Check out the XC tips below for more guidance. Best of luck!
- Mike
More Questions & Answers...