Want to get fit for XC.?
what should i start doing now to get ready.i've never run XC before so if you have any tips i'll gladly appreciate it... thxs
Answers:
What should be my time for 1600m?
Today I went to a meeting for my high school XC team, and my coach passed out a paper about summer training for the coming season. (what your coach wants might be different because mine isn't too hard. he only wants us to be somewhat in shape before the season begins and generally has pretty elementary goals.):BEGINNERS
Start with 2-3 days of running per week, 15-20 minutes a day. Work to where you can run 4-5 days and increase your running time each week.
FROSH/SOPH OR JV RUNNERS
Start wherever your fitness level allows you and increase from there. This group should approach 150-200 miles by the end of summer. Ideally, if you are diligent with your efforts, this amount may be higher. Again, each runner should be able to run 5-6 days per week near the middle of summer and carry that through to the fall.
VARSITY RUNNERS
Start at 4-5 days of running per week and increase to 6-7 days. This group should run a minimum of 250 miles by the end of summer. Ideally, if you are diligent with your efforts, this total will approach 300-350 miles. At no time should any of you be doing more than 40-45 miles a week unless you have spoken with coach.
All runners should not increase their running time or weekly mileage by more than 10%. More than this will likely result in injury. We want to be fit and healthy when August rolls around. Get together with teammates on the days we do not meet as a group to keep each other motivated. Under no circumstances should any of the girls run by themselves, especially in isolated areas. Unfortunately, there are individuals out there looking for easy targets. Please don't put yourself in a compromising position. If need be, have a parent, sibling, or friend ride a bike or walk in a park while your run. The best scenario is to run with your teammates as much as possible and begin that bond that will carry through to the season.
Try to keep track of your running (miles, location, how you felt, etc.) in some type of running log.
Remember to stay hydrated when training, especially in the summer and eat healthy.
It's also a good idea to warm up, stretch, and after the run, add a light jog as a cool down run. Stretch again to prevent injuries/sore muscles.
A good warm up or cool down is about 3/4 of a mile.
It is also a good idea to do push ups and crunches. You need to build up muscles for running hills.
50-100 crunches a day
20-40 push ups a day
but it pretty much depends on what level of running you want to do.
Also, make sure you have running shoes suitable for your feet.
Run on softer surfaces when you start out so it's better for your knees and you don't get shin splints.
Strengthen your ankles you you don't roll them during races where footing is bad.
I hope this helps, and best of luck!
run
Improve 800 & 1600 Track Times?
Here is a plan I have had success with. Build a good mileage base. Runs should be done on trails or grass. If that is not possible the road is good, but stay off the track. Run at a conversation pace with no attention paid to speed. Slightly increase the weekly mileage during this time. Run 3 to 4 times a week. A day rest in between runs. 2 miles a day would be good, because we are working with an 8 week schedule, but if you cannot manage that start off with a milea day and work up. That will work.
Increase one of the runs 1 mile a week until your daughter is doing a 5 mile run. The base mileage you will be running would be about 11 miles a week. If you feel up to it and you monitor the situation it would be OK to go a couple more miles a week but I would still leave the longest runs at 5 (if your age is 14).
Once that weekly mileage is established twice a week try this workout. Warm up by running easy for 1/2 mile. Then run 40 seconds fast, followed by 40 seconds easy. Repeat that 6 times. Then finish the run. This can be done on two 2 mile days. So what we have is a mileage base that will take 3 to 4 weeks to build. Stay at that mileage for a week or two. Then two to three weeks of fun type speed work. Now you're ready.
Carol, experiment with the 40 seconds fast 40 seconds easy. One day "surprise" yourself with 20 seconds fast. Have fun with this. Good luck and please answer the questions below so that I can schedule a proper plan for you...
How old are you & when will the XC starts?
Good luck,
Zameera
I had never done running long distance before this year. My school has a summer running club, where we go in the mornings, with a lot of teens, and the coaches, and go on road runs. You choose how far you go, but the minimum is three. If your school doesn't have something like that, try to get a group of friends together, and run. I'd definitely suggest in the morning, when it isn't so hot. Start off small, like 2 miles. You don't want to hurt yourself the first few times you run. Do 2 miles for a week or 2, then increasae to 3. Gradually, increase the distance. You have to do it everyday, or at least everyday of the school week (Mon. thru Fri.). But, change where you run, and change how you run. Some days, do a tempo run, wehre you start off slow for a mile, speed it up for the next mile, then slow it down again. Some days do speed training, where you go to a track, and do sprints. This is really helpful for passing people and starting and finishing. Basically, increase distance, do it everyday, and change it up. Hope this helps!
yeah...another XC runner out there.
YES! you should start running! Maybe start out with running 2 miles evey day for a few weeks, then increase it to 4 and add some sprints and hills into the mix (you can increase miles if you feel comfortable) and you'll do fine!
well, first, u need to stretch out muscles, because xc is a sport to easily get injured. run about 2 miles everyday for 1 week. u can keep at that for a while if u want, but if u want more endurence. put it at 3.5 miles everyother day to c how ur body is holding up. NEVER RUN EVERYDAY, ALWAYS REST. shin splints are normal, to prevent them, stretch alot, and put ice on it. also, do core training. after each run, have a breather, and do some situps, leg raises, etc to build leg and ab muscles. try not to push ur self too much, about 5 miles a run is a good amount to keep in shape. be patient, it takes nearly 2 years to become a good xcer.
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