Cross Country Team?

Question

I want to join it at my school.it starts in about 5 months.

how can i get better for the team.

i run 3 miles at 23:07 right now.i have only been "training" for about 1 or almost 2 months.would i improve?what can i do?

Answer 1

Yes you can improve dramatically.  The first time I started training over summer I dropped from a 21:10 to a 17:55 for 5k sophomore year of high school, and I only trained for for 2 months before the season started.

To prepare for cross country over summer you need to increase your aerobic endurance, also called developing your base. Over summer before your practices start, you should be doing slow easy running and increasing your aerobic endurance. By slow and easy, I mean conversational pace. You may add in some moderately paced runs or fartleks once or twice a week, but nothing as fast as race pace. Every 2 to 3 weeks you should increase your weekly mileage if you are feeling up to it by about 10%. You will naturally become faster, and paces that seem too fast now will become easy through training.

Vary your runs, don't do the same distance everyday. 25% to 30% of your weekly mileage should come during your long run once a week.  You should also do easy recovery runs along with moderately long runs. You should be training 5-6 days a week over summer. By increasing your aerobic endurance, your body's running form will naturally become more efficient as your body attempts to save energy along your longer runs. This will happen without any effort.

When your practices start up you will be ready for faster workouts and your coach can train you further, but you need the aerobic endurance before you get there.

Answer 2

just keep running, and pace yourself.

set goals and when you reach then lower the times.

you willl improve, in practice they make you run more then 3 miles so you will improve and be faster.

hope that helped...

Answer 3

Just keep running, do hills, intervals, just anything to switch it up and get your endurance up.  It sounds like your already pretty good though.

Good luck =)

Answer 4

well, im almost 14 and ive been a runner since grade four and some of the ways i train are by biking up-hill without changing gears, and doing the stairs when i get home. my average per 4 km is 30 min, so i'd say you are in fairly good shape. I suggest, when you are on brake and you can leave school boundries, or after school/weekends, you go out for a run. sometimes when i use the treadmill i listen to my ipod, that way, when i go to cross country i pretend im listening to the song and it really helps, oh, and lightly having your pointer fingure touch your thumb while you run on both hands, conserves energy, dont know why though, good luck and the meet!