How should I train for Cross-Country?
Question:I'm going to be a high school freshman next year and I want to make Varsity CC. How should I train during the summer to achieve this goal? Any other tips on good times for a varsity 5k runner would be nice.
In track and field, my best distance time (2mile) is 14minutes and 15 seconds. Hope that helps!
Answers:
Most cross country teams train over the summer. But I guess if yours doesn't, set a schedule. For example, this is what mine looks like at the begining of the summer.
Monday- two miles.
Tuesday- Four miles.
Wednesday- Mile repeats [run a fast mile and break for three minutes then you do another. do two of these with a mile warm up and cool down]
Thursday- longer run, you decide.
Friday- short run.
Saturday- run on hills.
Then near the end of the summer. . .
Monday- Four miles.
Tuesday- Five miles.
Wednesday- Mile repeats [three]
Thursday- long run. you decide depending on where you are.
Friday- short run. three miles.
Saturday- run on hills.!
Remember to eat right and get the right amount of sleep, too. AND NEVER STOP RUNNING. It'll be hard for the first couple of weeks, but you'll get there. trust me. Just don't stop and walk during your run. It will hurt, you'll get cramps, but you won't get any better if you stop. The more you break, the harder it is to get back up every time.
I hope this helps.
you definantly need to work on your mile. if you can get your mile time down to 6 minutes, we can start training for distance. yoyu really need to get your mile time down. do quarter mile repeats. run a quarter mile, then rest for a minute. if you can, try to rest for as little time as possible. the idea is to run 4 to 8 of these, and to not give yourself much time to catch your breath inbetween. they're called intervals. when doing half mile intervals, double your rest time, and do 2 to 4 of them. also, just run the one mile. if you are really determined, you'll wake up and run in the morning, and run in the afternoon. once you get your mile time down, we'll talk about distance.
if you'd like, i'd be happy to set up a schedule for you. just give me a personal message, i'd love to help.
kid you just gotta work at. You have to be devoted and dedicated. If you want make varsity you have to improve that time. Just keep running. Sprint up hills. That made me much more faster.
Does anyone have any good websites that can give me programs to make me me faster?
Start doing mileage. If you can do distance, 5-6 miles 3 days per week. Do fartlek runs, tempo runs, some stress intervals (8 to 10x800 at 3:00 with 1 minute rests) 2 days per week, a 5K road race every other week for a hard work out and to see your progress. Take off 1 day per week. Talk to the coach and see if he has a program and if you can join in with some of the other runners.Ok this question is for 8th graders that was a 7th grader on last year track team?
The best advice I can give you is to really build a strong base this summer. If you come into the cross country season strong and already in great shape, the coaches will mold you into a great runner. Don't over train this summer and wear yourself out; just make sure to run 5-6 times a week, eat healthy and perhaps enter a few road races to see what you can do in a 5k. Don't pressure yourself or expect too much, just do it to get the feel for a 5k. Coaches respect those who work hard during the summer and they can certainly tell the difference between people who haven't run a mile all summer compared to those who have really toned their bodies to be fit for the season.Best of luck!
What are spikes recommended for?
well start small 3 miles a day and build up to ten. The main idea for conditioning is to build endurance. Also pump arms when going up hill and let them dangle when going downhillIt's a great sport to be interested in! There are a lot of ways you can train, but if you don't want to get injured and be out a season (I tried that) you need to build a base of long milage. It doesn't have to be fast at first, and make sure you allow your legs a recovery day in between a hard workout(really long or really fast) after you have a good base of milage start some shorter faster runs once or twice a week. You could even throw some intervals in like a few 400m's or 600m's, or even 1000m's are good. I found that a good start was finding someone to run with. They will help push you on those hard days and help slow you up on a recovery day. Go get 'em, and don't forget to set goals. My Jr., and Sr. year I ran about 500-600 miles in the summer. Remember not to jump into anything, if you move to fast you'll break (stress fracture or something). good luck
What is a good, comfortable running shoe?
Yeah. That mile time is not going to cut it. You got to train your but off this summer. Distance isn't going to do you any good. So I would focus on cross training. Hit the track and work on the mile. Run the thing, run two miles, whatever just hit the hills. On days you're not running hit the weight room. Build up the leg strength, you need speed. If all else fails seek advice from the coach or trainer.What are high school tracks made of?
I love cc! Its soooo much fun! This summer I would work on your endurance by doing long runs. Start out slow and build up over the summer.GOOD LUCK!More Questions & Answers...