Getting in shape for cross country, help?

Question

My first race is in two months, and I want to know the best ways to get in shape quickly. Like interval training plans, etc. Links are good, too.

Answer 1

Follow this plan, its really good:

Week #1: Run 4 days out of this week. Each run should be from 3 to 6 miles in distance, and at an easy pace.

Week #2: Run 5 days out of this week. Include one longer run of 5 to 8 miles.

Week #3: Run 6 days out of this week. Repeat pattern of Week #2, but include one day as a Tempo Run (faster than your Easy days). Also increase two of your Easy Run days by 1 mile.

# Week #4: Repeat Week #3, but increase your Long Run Day by 2 miles!

Weeks #5, #6: Repeat Week #4, but increase your Long Run Day by 1 mile AND in addition to your Tempo Run, add a Hill Day. Hill Days include a 2 mile warm up jog and then either 2-4 miles working hills, or repeat a selected hill 8 to 10 times, followed by a 2 mile cool down.

Weeks #7, #8: Repeat pattern of Weeks #5,#6, but increase Long Run Day by 1 mile.

good luck!

♥

Answer 2

um get toa running club local to you! im currently running for woodford green AC. clubs usually work on diffrent types of training, and you usually improve each session. also swimming and cycling come in useful to get your ffitness up, and they give your an all rounder work out! good luck for yur race! eat loads of carbs! like go CRAZYY!! withhh pastaa and ricee and yher jus load up! they give u tonnes of energy! and make sure u get an early night, and get a good start towards the start of the race! u dnt wanna b at the back struggling at the begginning! but make sure u dnt tire urslef too much at the start either! good luckk yherr!

x/o

Answer 3

Well run! My school doesnt have xc =(  but I run track and have been running alot.   Idk if you have already been running for a while or just starting.  If you are just starting then I recomend go run a mile or two everyday until you become comfortable.  Take a day or two off a week though, and stretch, warm up and cool down properly.  Once this is easy go for 3 miles a day.  Do not worry about speed work until you have a 'base' of miles built up.

But if you are more experienced, then you should know what to do.  I have 1 long run a week ( for me it is about an hour), 2 easy 'recovery' days of about 35 minutes of running, 1 day of no running, and then 3 other days to do harder runs.  On these days I may go to the track and do intervals  (now that it is summer I am working on endurance speed not really speed speed)  I have been doing about 12 400's at aroud 1:30 or less for each.  Of course depending on your fitness, you may do less, more, a faster time, or slower time.  But be consistent with the times.  Other hard days I might do tempo runs.  Do easy run for about ten minutes and then stretch again.  Then you may go run at a fast pace for a while (this can vary anywhere from a minute up to 20 or longer) and then slow it down and repeat.    Or you might just go decide to run as fast as you can for as far as you can.  But always warm up and cool down and take care of yourself and be sure to rest and stay injury-free.  ( I am coming off of a sore knee after running in sand--DONT DO THAT LOL)  Do what feels right for you and I hope everything works out.

Answer 4

Here's a guide to interval training (with 6 months of interval training workouts): http://www.maxworkouts.com