Beginner At Cross Country: Need Help Making a Schedule?

Question

So, i am starting to rain for cross country next week and was wondering if the XC vets could help me make a schedule for beginners

I was think about running twice a day:, but don't know for how long

Answer 1

I'm a varsity sophomore runner and have i got the program for you it is 6-7 day aweek summer program that i used last summer and by the end of the year iwas running an 18:01 5k from a 20:45 the prior year...it is very extensive so i can't post it all in this answer but if you are interested contact me through my page and i can forward it to you...by the way don't think that it's designed for people of my status as this program is designed for advanced and novice runners...it consists of a mixture of easy days and harder speed workout days. Let me know if your interested

Answer 2

Start with two 30-40 minute runs a week at a fairly easy pace (try to have some hills on the route though) and one run that week up to 15 minutes at a much faster pace. If your just starting, twice a day will just make your muscles sore and you will be very stiff the next day. Give yourself time to adjust, then if you're up for it (in maybe a month), do one longer and one shorter/more intense run each day. Of course, you are still the best judge, and if you feel you need more of a challenge, run for longer or faster than usual! Or if you need to cut back on your runs, do so. If possible, get someone dedicated to come with you, as that will make it more fun and you will most likely push yourself harder.

Good luck and happy running!