3km run cross country???

Question

can somebody give me tips on how to run 3km cross country, last year i did 20 min is that good enough? pliz any tips will do even websites i have one day to do it. Tips on breathing, water, walking and running etc the more the better

thanx 4 ur help.........

Answer 1

one day wont do you any good, sorry hun. but you need weeks of training to run it well.

are you a girl or a boy? i forgot to look =x haha. im a girl and run about a 22:00 average. for a 5k... sometimes faster, sometimes slower. ive never run just a 3k..but most xc races are 5k (3.1 miles) but no offence..if i can run a 5k in 22..you needa pcik it up if you run a 20 for a 3k...here is some advice.....all i focus on when im training is a regular schedule. having a schedule lets you know exactly what youre doing when...that way you arent ever suprised by a workout..and you know when to rest during the day.

Monday: normal run (3-5 for a girl 4-6 for a boy)

Tuesday: Pyramids on a track. ( 200, 400, 600, 800, 600, 400, 200 ) with no more than 1 minute and 30 seconds in between. its best to jog in between some of them as to not tighten up.

Wednesday: recovery run. "LSD" ;] long slow distance. ( 6-10 for a girl 8-12 for a boy)

Thursday:normal run (3-5 for a girl 4-6 for a boy) with some strides at the end ( high knees, butt kicks, a few short 50 meter sprints)

Friday: normal run (3-5 for a girl and for a boy) ending with a few hill repeats

Saturday: Cross train ( bike, swim, yoga..ext...)

Sunday: either rest day or easy 3 mile run.

thats the schedule i stick to during the summer when my coach cant be around to tell me what to do. i ran a pr of 21:00 in my second year of xc for a 5k...improving my time by 6 whole minutes!!

as for breathing and posture...breathe from your gut. and the best advice i learned about breathing was to exhale every four steps on your right foot. example: first step = breathe in.. second step = breathe in ..third step = step = breathe in ..fourth step = breathe it out quickly. and your posture...pick up your knees and rely on your arms when your legs feel tired. stand straight and keep your head up..but not too high, as you dont want to trip on a rocky trail.

tuck your shirt in before races and buy good training shoes. i like brooks brand the best. and racing shoes help..brooks and asics are great ! drink plenty of water all day before your run. (drink till your pee is almost clear) and make sure you pee it all out before your run ;]

happy ruunning. i hope i helped.

ps...if you cant do all of this too fast..dont worry. ive been running for a year and a half and it took me till now to get here..start off slow and dont injure yourself in the beginning. start off by doing 2 miles a day..then work up to my schedule. also..there is a great book called "fast track" by suzy favor hamilton which is amazingg. check it out at barnes & noble.

=]xclovee<3

Answer 2

start running now conditioning is a lot of cross country