Cross Country Advice?

Question

I joined cross country with my friends this year and I'm a junior. I weigh 150lbs. and am 6 feet tall. I ran over the summer and I seem to be doing okay during practice for a first year. But how do I get better? If I usually do something I want to be good at. So how can I become a good runner for the team? My calfs hurt like 2 hours after practice anyway to stop this or reduce the pain.

Also I'm thinking about doing swimming after cross country then doing tennis in the spring. Would that be doing too much the swimming I mean?

Answer 1

no, it would help your calves get stronger

do whats called a ladder workout

200 meters (break) x2 400 meters (break) 800 meters (break) then go back down the line  

Answer 2

no swimmimng wouldnt be too much last year my sophmore year i ran cross country did cheerleading played soccer and i was on the dance team so yeah thats is a lot now about helping you get better he only thing i can really think to tell you about getting better is to just run more i dont know what else you can really do to help you un faster and to help reduce the pain you could put ic hot on it or you can put ice on it for 20 min. after practice