Hey, I'm a high school sophomore and I want to train over the summer for cross country, have any tips?

Question

I have never been in a sport so far in High School so next year when I'm a junior in the fall I would like to go out for cross country. I'm just curious if anyone can give me tips on how my running schedule should be and/or tips?

Answer 1

yeah i have a tip for you,

dont do xc its boring

theres only one event in the meets

do track instead

Answer 2

hey i run in college, so i've run cross country for many years. i have it figured out and know exactly what you  should do. during the summer run 6 days a week. starting about 20 miles a week.. increasing to about 40 a week. run that not too slow and not too fast. just a slightly uncomfortable pace. right before the season starts.. throw in some 800m repeats to make a man out of you

Answer 3

hey i am join my school cross country too

i usually fast walk at 5 every other day for 10 minute

and drink water every two hours even when you are not thirsty

it helps hydrate u

Answer 4

JOG

Answer 5

run a little every day but increase the amount you run by each  week or whenever you feel you should. be sure to stretch first, or your muscles will be sore after running.

Answer 6

You should start out running 3-5 miles a day, at first 4 days a week, and if you are capable 5 days a week. That is the schedule my coach gave me. We have different ones for different levels of runners. If you are just starting, try running 3 miles two days in a row, then take a day off, then do it again. If you are able to do that, and maintain it all summer, you should be in good shape to start cross country, especially as a new runner.

Answer 7

If you have never run before you need to start out slow, maybe a mile or a mile and a half every other day. Gradually work your way up so that you can run every day, and then increase your mileage by about a mile each week. Take at least one day off a week. Make sure that you stretch before and after you run, and drink lots and lots of water. Be very careful of overuse injuries that could occur, like shin splints.

Cross country is so fun!! You will like it a lot. Good luck!

Answer 8

im doing cross country at my highschool too, but i have done track for 2 years (and yeah tracks pretty cool too. if you do cross country consider doing track as well).

i dont know what kind of shape you are in so this schedule is just kinda a suggestion.

try to get to where you run daily. i run 3 miles a day, but it took me a while to get here. jog a mile every other day then gradually increase speed and distance and get to doing it everyday. if you have a track you can run on thats 4 laps for a mile. after a while you can start running 3 a day, and time your race to improve. keep trying to improve dont just settle for a mile a day. good luck!

Answer 9

start running at a distance that is comfortable for you everyday (depends what kind of shape you're in) and day by day increase that distance and by the end of the summer you'll definatly be ready for your schools cross country team.