Training for Cross Country?
I am going to be a sophmore next fall and I want to run cross country. First ear of cross country. There are no cuts for the team but I want to know what my mile time should be and how I can train for cross cuntry. Please be specific.
Answers:
About different relays in track...?
This question is asked over and over.I wouldn't worry about your mile time. If you want to run cross country the most important thing is to start running. The best way to have a successful cross country season is to build an edurance base over the summer.
You do not have to do anything other than easy miles. If you are not currently running, start running 3 to 4 days a week. Your goal should be build 5 to 6 days a week and able to run 40 minutes a run. If you are not a runner you may have to start with a run/walk program. If you can already run 20 minutes at an easy pace then you can focus on building up miles.
Here are a few links to training programs
http://www.runningtimes.com/rt/articles/...
Level of intensity on "easy day"?
Run! Besides that eat healthy and be healthy (don't smoke - duh!) and if you are out of shape make sure you tone up because muscle keeps up your metabolism. For a basic schedule to run try this website : coolrunnings.com. If you have more specific questions you can email me.You can find many training schedules online, and a link to a beginner's and intermediate's schedule is below. As you can see from the schedules, in addition to making sure that you can comfortably run long distances, you should work on developing your speed by doing fartleks, intervals, hill runs, and tempo runs. The description of these workouts are given in the links.
Also, your specific mile time is less important as your strategy for running the full distance. It is important for you to pace yourself so that you have enough energy, especially in the last mile, to finish strong.
Finally, you may wish to ask the coach to see if he/she has any recommendations or programs for you. Coaches love it when people train before joining the team, and they are more inclined to help you during the season if they know you are a dedicated runner.
Good luck with your training.
How many miles equal ten kilometer?
the important thing is to train all summer. dont worry so much about time, put in a lot of long slow distance runs to keep your endurance up. If your cross country meets are normally 5k runs, you should be running 10ks or more once a week, plus shorter runs every day.i am in the EXACT same situation! dude. well um. i am just gonna run alot this summer and hope to God I do good :)
I kind of agree with Kutekymmee you got to run shorter distances, but you got run them hard, sure everybody is going to tell you to keep running and to eat healthy, but you already know that. What i would do is run 5 mile repeats with rest in between ofcourse try to get an average of 6 min miles. And do plyometrics ( explosive training) they will work out your fast-twitch muscle. Good Luck.
XC is a great sport and one where everyone gets to "play". The best advice would be gradually increase your running over the summer from 2-3x per week up to 5x per week by the season start (Fall). If you do it step by step, you'll avoid injury and get more speed and stamina as you build your running strength. Try some hill workouts, but mainly focus on gradually building your mileage. See the link below for some good XC tips. Have a great season!
- Mike
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