Cross country?

Question

I want to start to train for cross country. what should i do each day. Running excercises

Answer 1

When you start, make sure to be hydrated before you run. Last year when I first started running, I went 2-3 miles a day for 5 or 6 days a week. After a month, I kicked my mileage up to 3-4 miles a day. What I am trying to say is, start small and gradually work your way up in mileage and speed while hydrated. Also, you will need to consume more carbohydrates for energy.

Answer 2

run for 15 minutes

work your way up to 20 minutes one day

then wen u think your ready 25

then keep adding 5 minutes

Answer 3

If you've never run before start out easy, like a mile for the first two weeks until you feel that you can go farther.  After that just slowly increase you mileage every week or two.  And try to break it up, for example my training is as follows: on Monday- long run 60-90minutes. Tuesday, Thursday- a short 40 minute run.  Wednesday take it easy do pool training.  Friday- Do some type of hill workout. (i.e. hill repeats, or minute repeats).  Saturday-a 60 min run but take it slow.  Sunday is your resting day and Saturday can be too until you get into shape.

Answer 4

Assuming you're competing in the 5k in the fall and haven't been running I'd say start out basic. If your young you might think you don't have to stretch being basically more limber but do it anyway. Good shoes and calf stretching are important to avoid shin splints and minor injury when getting started. Old shoes have absorbed to much shock and are broken down and your shins will pay the price since your calves are not in shape yet. Try stretching 15 minutes, then walk a mile, then run a mile then walk a mile. Cold water on calves for 5 minutes after the workout to flush lactic acid and drink some gatoraid and eat a banana or orange - all within 15 minutes of the workout for maximizing the recovery window time. I ran 20 years without an injury. After 2 weeks add 2 miles to the run portion

Answer 5

Work your way up to 20-30 miles a week for over the summer, you can throw in strides after a long run.

You should be good to take workouts in the fall

Answer 6

Run 6 times a week with one active rest day.

Do 3 days hard, 3 days easy.

Hard days would consist of interval training, sprint work, and other stamina building exercises and a 15 minutes warm up and cool down.

Easy days would consist of a 25-45 minute run that is a nice easy pace.

*this will get you in really good shape for the season if you dont want to be in as good of shape i would do 4 easy days and 2 hard or whatever. You will continue to get better during the season so its not essential you are in amazing shape.

Need more information just message me. This is for an already inshape runner so you may need to adjust to your ability level.

Answer 7

first of all, buy "Daniels' running formula" the greatest coach who ever lived, Jack Daniels,  made a formula that has helped runners train to become better distance runners.  Make sure that you get ebough milage under your belt before you start doing hard workouts such as hill workouts or o2s or cruises. (you'll find out what those are when you get the book) if you're JUST starting, start out slow.  Run anywhere from 15 minutes to 25 minutes your first day, then move up to 20-25 minutes, 25-30 minutes, and so on.  As a beginner, your milages should be around 1 mile per every 10 minutes.  Create a log and write down how much you run each day.  Cross country takes a lot of dedication to get better in but trust me, buy Daniels Running Formula!

Answer 8

Just run and start building up leg muscle. I'm doing cross country this year and i do between 3 and 5 miles a day

Answer 9

build slowely from whereever u are.  for example, if u can run like a mile easily without stopping, move up to a mile and a half till u can do that easily.  You probably should get up to about 2 to 2 and a half miles per workout, not nessesarily per day, depending on how competitive your team is and what distance u want to do

Answer 10

if you start to train cross country make sure you keep your legs very loose but don't overstretch them.  do some high knees and sprints, even though you might think that sprints won't help they really do

Answer 11

i was in Cross Country for 3 years it was h**l for me not exscorsise go with Track Track Track and o ya Track not only is it not h**l but its Great Fun Exscorsise!!

Answer 12

INTERVALS!!! If you have a track near where you live, you should go up and run intervals. I'm on the cross country and track team at my high school and that's what coach says is best for us to improve our times with! You could run:

10x400 (one lap) at a 90 second pace with a minute break inbetween

6x600 at a 2:00~pace with a 90 second break

5x800 at a 3 minute pace with a 2 minte break inbetween

4-5x1000 (2 and a half laps) at a 3:15 pace with a 3 minute break inbetween

4x1200 at a 4:30 minute pace with a 3:30 break inbetween

or

3x1 mile repeats - you shoot to run a mile in around 6:30 and then you take a break for the same time that it took you to tun the mile.

After stretching and running a few warm-up laps, these excersices take aroun 30 - 45 minutes to complete. Trust me! These will really help you. Also, these times might be a little too fast.  This is what we run on the varsity team.  So it's okay if you take them a little slower.  But don't do these everyday.  My coach gets us to do them 2 times a week.  On the others days, we go on 5 mile road runs in around 40 minutes, but if you are just starting out, then i would recommend going on a shorter run of about 2-3 miles and take it at a slow pace.  And then gradually you will work up to running 5 miles at a good pace!!!  Hope this helped! Good luck! =)

Answer 13

just start with a stop watch and see how long you can run for at a steady pace. try and lengthen the time with each day.

Answer 14

try to run 200 meters 4 times a day im a cross country runner it really helps but be sure to drink lots

Answer 15

i am in cross country in highschool (sophmore) and we run 30-40 miles a week. so you should try to run 3 miles 6 days a week the first 2 weeks. then 4 for the next 2.  then 5 and so on all the way to 7.

when you feel like your going to die, KEEP RUNNING.

Answer 16

If you've never ran before, then start out by running 20-25 minutes a day at a steady pace (too slow and you won't get much out of it, too fast and you will injure yourself.  trust me, it happens). take a day off once a week to prevent injury.

after a couple weeks of that, start building up to 25-30 minutes, then 30-35 minutes.

in terms of miles, start out 2.5-3 miles a day for a few weeks, then build up to 3-4 miles a day, and so on and so forth.

if you can, get a long easy run in once a week, for you about 5 miles.

a couple tips:

-run a short warmup job before you start your training run.

-stretch well, before and after your runs.

-stay hydrated.  drink water and gatorade before and after your workouts (but not too much before, or you will get cramps).

-don't get discouraged, and work hard and consistently.  find someone to run with you so it doesn't get so tedious, and so you'll have a "reason" to run.

-find a good pair of shoes.  if you can, go to a running store so they can find a pair that works best for your foot structure and stride.  most runners generally stay away from nike; asics, brooks, mizunos, and new balance are really good running brands.