The Basics of cross country?

Question:I am considering going out for a high school cross country team. I only really started getting into running in Novemeber. But due to family stuff I stopped running in the evenings. I'm not worried about the time I have to train, I have until August. But I do live in a very hot country (the bahamas) so I will have to be careful with when I run.
So what are basics of cross country in highschool? Whats the usual distance? Whats a good or at least average time? Any advice on how to train for cross country?

Answers:

Introduction about track?

In the states the ussual xc race is 5K (around 3.25 miles). I good time for a varsity runner would be around 20 minutes, a good begginers time would be around 25 minutes. As far as training goes, set up a running schedule for yourself. Start out by running around 15 miles a week then slowly work it up to 30 miles by the time the season starts. By saying run so many miles a week I mean split the miles up per day, having hard, then easy days. Good Luck!

What is a good time for a 100m sprint for a 13yr old?

RUN!

I really need a healthy eating plan to match my workouts.?

Girls race is 2 miles Guys Race 3 miles a good time if youre starting out would be 19-20 minutes about a 6 minute mile pace then just stride to improve every meet and by the end of your first season you should be down to 17-18 minutes to train you should get a good base of milage girls should do 30-40 miles guys should do 40-50 miles a week until the season starts then do the workouts of a coach and do not drink any dark soda do not eat any red meat prior to race day good luck have fun

Walking meters?

the basics of cross country is to RUN

Anyone have a training schedule for 200 mile multiday run?

Enough of those "RUN!" crap.
The basics are to maintain constant speed.

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