Cross Country...!?!?!?!?!?!?

Question

Ok, well me and my friend are doing cross country next year. We are going into 8th grade, and were both athletic. Shes on the swim team, and im in gymnastics. We are suppose to be able to run 2.5 miles on the first practice. So we are gonna practice over the summer. We ran like last week, but we only did half a mile. What should we do to prepare? How can we run 2.5 miles by the end of the summer?! HELP!

Answer 1

You and your friend need to start out easy and progressively run more, not harder.  Start by running around 3 miles a week and every week add one or two more miles. By the end of the summer you will be fit and have a better endurance.  Do not run faster, just longer.  Also try to participate in races and other running clubs in the area to bond with future competitors.  Good choice Cross Country in so so so so so much better than track.  Guess what I'm going to be a freshman next year two... except i have osteocondritis dissecans (knee problem) and cannot do any athletics for a year.  Also I recommend reading running magazines to learn better fitness programs.  Best of all go to runnersworld.com for a personalized runner plan.

Answer 2

Start running about a mile every other day for about a week, and work up so that you can run a mile every day. Each week add about a half a mile onto how much you run every day. You should be able to get to 2.5 miles by the end of the summer.

Make sure before you run you stretch a lot and be careful of getting overuse injuries. Drink lots of water. Good luck!

Answer 3

2.5 is easy for the end of summer we have to run 15 miles

Answer 4

this is normal!!!

i was like that when i first started.  what i did to get in shape was i set goals for myself.  if i could only run to the blue house on my first run, i would push myself to get 2 or 3 houses farther.  it helps.  when you start to feel tired, run until you cant go anymore.  if you are to tried to keep running, stop to take a walking break.  after you feel your breath coming back, start back up running again.  make sure you are exercising everyday with a break once or twice a week.  on these off days, take a break, or go swimming.  swimming really helps with your running.  it builds up your lungs and helps you get in shape.  it will also help if you are competitive.  if you are runnign with your friend, see who can run the farthest without walking.  i also suggest getting some books from your library about running.

good luck

Answer 5

I have 2 suggestions:

1. Try doing 2.5 miles with a mix of running and walking. Keep trying it a few times a week, and just try to run more and walk less each time.

2. Start now. The extra 3 weeks of practice will really help! Your goal should be to be comfortable running 2.5 miles by the time the season starts, not just to survive the distance. If you want to be good at cross-country, you need to make a commitment to work at it. Better to start now instead of later!

Answer 6

run .5 mile for about a week. then run 1 mile the next week.

then run 1.5 miles. and so on. but dont stop at 2.5 miles. to get better endurance, i say run at least 5 miles a day.

drink lots of water before you run but not right before.

keep a constant and fast pace.

try not to stop. stopping only means you are quitting yourself.

Answer 7

you can do it. besides the 1st day is always easiest and you run really easy. the 1st try is always hardest, just start out easy and you can both do it easily if you run every other day.

just stretch and run at an easy pace, and you will notice that you will improve after more then 1 run..dont judge yourself after the 1st run youre not even in shape yet just give it time and run easy short and do .5 mile then next .5 mile then try.75 miles and you can easily run 2.5 trust me before running...