3 weeks to xc-hardcore workouts...HELP!

Question

I have just under 3 weeks until xc starts normal training(we've had a few random summer practices but i havent been to very many. I have only run about 50 miles this summer, and desperately need to get into shape for xc.our first meet is on the toughest course in the league. Our distance is 3miles. PLEASE HELP ME!! I would really appricaite running and body workouts i can do to help improve endurance. I do have one problem though...I will be gone at camp the 11-15th so i cant do very much working out, so simple things i dont need equipment for would be nice. Please help me.

3 weeks to xc,i need workout programs to help increase endurance, will be gone at camp next week. Thanks!

Answer 1

wind for the bill

Answer 2

get out and run everyday

Answer 3

just run for 45 minutes 6 days a week up until practice starts

Answer 4

3 weeks is more then enough time to get started.  Start slow, maybe something like this:

Week 1: 2-4miles 3 or 4 days a week.

Week 2: 3-5miles 4days a week

Week 3: 4-6miles 3 days a week

Do it gradual, and dont overdo it and run 6 or 7 days a week.  You want to be ready for the season, not over tired.

Its important to have a solid base.  If you can run 5 miles pretty easily without getting too tired, you will be more ready then a lot of runners on your team.  Good Luck.