Cross Counry Summer Training Tips!!?

Question

I've never been in shape for Cross Country. This is my 2nd year and it's my favorite sport. My time last year only only 19.06 which is not that great. I want to be running in the 16's low 17's by the end of this season. IT doesn't start for a few months so I need to know the best workouts that will help. ME and my friend have been running to get in shape, but now I thin we're ready for some real training. We've ran about 5 miles a day 2 weeks in a row except sundays. Do you think I can do my goal time this year? And does pop/candy really affect running that much?

Answer 1

AHHH... Cross country, the greatest sport EVER!

Try aiming for Two fast days a week (2-5 miles Interval, Tempo, and fartlek training... Try 85 -90%)

Two days of hill/trail work to get yourself used to cross country courses... (run those hills HARD! 80 -85% at LEAST 3 miles)

One long run a week  ( 7- 10 miles at an easy conversational pace 70-80%)

One rest day (don't confuse rest with inactivity! Try swimming, bicycling or any other cross training)

Another Important factor is core work, 2 or three days a week work you abs, a strong core will improve your times significantly.)

Good luck!

Answer 2

I'm not sure what level of cross country you will be doing, but the best way to get in shape for the season during the summer is to run a lot of base miles.  If your meets are 3.1 miles, you want to build up to running at least 6-7 miles per run.  If you run 5 miles, you want to build up to at least 10 mile runs.  You may want to run twice a day in order to increase your mileage.  

Also, you should do some weight training.  This will help you during the season.  Once your season starts, you will be doing more intense workouts.  Summer time is mostly for a good base.

As for eating candy and drinking pop, it should not affect you that much, as long as you are not over doing it.  Anything in moderation is ok.  However, if you are really serious about running fast, watching what you eat will make a big difference.  

Good luck!

Answer 3

I don't know about candy, but, NEVER eat pancakes or waffles before running. too many terrible stories. I suggest finding out the distance of courses that you will actually run- then start with that.  find trails and such to practice on with your friend, alos, to get your heart in shape for that long dstance running- also try cardio- like a stationary bike.  My friend joe Beveridge won the PIAA cross country and a whole bunch of stuff. try searching his name and you can see how hard he has worked, but it has paid off!  Good luck :) :)