Any tips for 3000m - 3500m training. ?

Question

I am a 13 yr old girl and need to train for cross country season which strts at the end of september. I have already started my training but am looking for new ideas!!! Thanks!

Answer 1

The best thing to do is build up your endurance slowly. Find an athletics club or if that's not possible, go out for a run every evening

1st week- 1mile

2nd week- 1.5 miles

3rd week- 2miles

Keep building up your miles until you get to 5miles and from there slowly build up your speed over the distances

Answer 2

Do different training such as interval, hill training and fartlek. Basically just improve your endurance because in cross country there are hills and it is more demanding on your muscles as you are on mud.

Good luck i love cross country and i hope you have the same enjoyment as i do!!

Alicia x*x

Answer 3

get some shorts and t-shirt, and run a slow jogg for 1 or1/ 2 h each day on morning ,

This is what I used to do, to run long distances.

Good luck