Cross country workouts?

Question

so i am going to try out for cross country as soon as we get back into school i did track last year

anyways i was wondering if someone had some workouts for cross country? thanks:)

Answer 1

im in track so the way i get prepared is to start running a couple miles everyday and eat healthy

Answer 2

alternate long run and fartlek days.

http://www.active.com/story.cfm?SIDEBAR=...

fartleks are amazing for xc conditioning.

Answer 3

Here's the routine I use.  Not the best, but not the worst.

I alternate easy days and hard days.  On most hard days, I run long distance.  I gradually increase the distance, adding about one mile to this distance every two or three weeks.  I start the summer with distance runs of four miles, and aim for eight miles by the end of summer.

Once a week I do a speed workout.  It really helps.  You can do anything you remember from track.  Here are three of my favorites:

Hill repeats: Run up a medium sized hill at a fast pace, almost a sprint.  You should be worn out after one, but still ready to do more.  Jog at a slow pace down the hill, then repeat as many times as possible.

?Lactic Acid Intervals?: I'm not sure of the real name for this.  I run 3 minutes, jog 2 minutes, jog 2 minutes, rest jog 1 minute, run 1, jog 30, run 30.  The runs increase in speed each time, from about mile pace to a sprint.

Short runs: I run three or four miles as fast as possible, like a real race.

If you have access to a track, you can do ladder workouts like suggested earlier, or-

Intervals of 800m or 1200 m: Run four to seven of these intervals, with about 400m jog recoveries.  Each should be at about the same pace.

For the easy days I just run about 2/3 to 3/4 of my distance runs.  This isn't at a crawl or at a fast pace, but somewhere between.

If the team is practicing over the summer (at many schools they hold pre-season conditioning) go to the practices.  If you don't have practice, you don't always find the time to run on your own.  Practices are also nice for social running.

Answer 4

Dont pace yourself, what I would do is speed endurance workouts.  My workouts consist of 800m repeats, latters starting from 800m, 600m, 400m, 200m, and then climbing back up with very little rest in between.  About once a week I do distance.  If you train long and slow you become slow. You should look up plyometrics. They build a fast-twitch muscle.

Answer 5

PAAVO

nuff said!!!

Answer 6

run- running a lot will make you faster, and that's pretty much what cross country is

stretch- if you stretch a lot it will loosen your muscles which will help you run

drink water- you need to stay hydrated because you're going to being running long distances