High school long distance running work out schedule?
I am a hogh school long distance runner. I run cross country in the fall and track and feild in the spring. I really need a good work out that will help me with speed. Seeing how im not a sprinter AT ALL i need a w ork out that will help me do this. Please help me get my mile and 2 mile times down! Any ideas for a work out?
Answers:
How can you train your breathing for jogging?
During the summer cut your cigarette and tobacco intake in half. A good way to attain this is everytime you need a smoke, chew some tobacco instead, and everyother time, have that cigarette. A good way to cut back on alcohol is to start huffing gas after you pounded a few brews. Eat lots of carbs and protien. And make sure you work out your core muscles often. Alot of your leg power comes from the body. By Fall you should be good to go.Run, run, run.
Set up a schedule. Like on Mondays, Wednesdays, and Fridays, run for distance. Tuesdays, Thursdays, and Sundays, run for speed. But one of the best things to do is to enter races. Like, look up races online. Try runwalkjog.com. Doing races in your off seasons will help you stay in shape.
And don't forget to change your shoes out every 200 miles.
And eat healthy. Try and cut out the caffeine and load up on pasta, it'll do wonders. Honest.
But you could also try different sports. I played soccer after the cross-country season and my time went down a considerable amount.
Started running again but.. please help!?
I was in your same position in high school, running XC and distance for track and trying to bring my mile time down.The best thing that worked for me was cross training. I got a bike my sophmore year and rode it everywhere (in addition to regular running workouts), and my times got better and better after that. you might also try swimming if you prefer that.
Some other things to try are
sprint workouts, where you jog run flat out for 1/4 mile then jog for 1/4 mile, then slowly increase the distance of your flat out run.
hill workouts, find a good uphill road about 1/4 mile, run up it as hard as you can then jog back down, and repeat.
negative split workouts - run 3 miles on a 1/4 mile track. the object is to make every lap faster than the last one. you'll start at a jog and run the last one as fast as you can. the trick is not to go too fast too early, so you still have room for faster laps at the end.
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