How can i run 5 miles by the end of the summer?

Question

right now, i can barely run a mile and a half without being out of breath, but i really want to run cross country in the fall. do you think that its possible for me to get to five miles if i run everyday? also, training tips would be appreciated! thanks :)

Answer 1

just work your way up, start off at running about a mile a day at a slow pace.  Eventually your miles will be faster and you will be able to run 5 miles like nothing.

Answer 2

As it is with achieving any running goal, you need to run more to work up to it. Run with some friends who are at your level and gradually increase your mileage every few days. You'll soon find that accomplishing 5 miles will be easier than you thought.

Good luck!

Answer 3

Of course it is. Even a weeks worth of training is enough (well, for me atleast).

Answer 4

Hello,

You can absolutely train for XC by the Fall.  The key is gradual and continual steps.  Don't wait until August...you're smart to be planning now.  If you can run 1.5 miles now, start running that 3x a week.  Next week jog 1.75 miles each time....the next week do 2 miles...and so on.  Work your way up to 3 miles 3x a week.  When you get there, add a 'long run' on the weekend so that you're running 4x per week.  This long run should start a 3.5 miles the first weekend and work up to 5-6 miles by the end of August.  As you get more comfortable (and bored) with your weekly runs add some speedwork and hills to push yourself.  XC is a great sport.  Your summer workouts will pay off!  Have a great season.

- Mike

Answer 5

Just work your way up to five miles, you should run at least one mile every day or two and run one more every two weeks, so by the end of the summer you will not only be able to run five miles, but ten!

Answer 6

The key is to first focus on endurance first, speed next.  From your post, it looks like a mile and a half is around your current "limit", and you have, say, around 9 weeks til the end of summer to increase your mileage to more than 5 miles without running out of breath.  It is reasonable, for a young person about to try out for cross-country, to expect you to run at least two or three times every week.  At that regular rate, you only need to increase your mileage to an average of +0.5 miles every week, and you're at 5 miles by the end of the 7th week, after which you can focus on speed.  Depending on your natural speed vs. endurance, you can do this many different ways, and the following is a suggestion: Every odd week (i.e. weeks 1, 3, 5, 7), increase your mileage by a full +1 miles *ignoring your speed*, and every even week (i.e. weeks 2, 4, 6, 8) don't care to increase your mileage but try to run faster at that current mileage.  A sample scenario is like this:

Week 0: Here your mileage is around 1 miles *before* you "run out of breath".

Week 1: Run 2 miles as slow as you like three days of that week.  If you run out of breath, then stop for as long as you need, catch your breath and run again.  Keep track of your time.

Week 2: Run 2 miles but this time keeping track of time.  You don't need to break any records here, but just make sure that you aren't *getting any slower*, i.e. that you can keep up some regular pace.  Do this three days of that week as well.

Week 3: Run 3 miles as slow as you like, in the same way that you ran the 2 mile of week 1.

Week 4: Run 3 miles, keeping track of time, in the same way that you ran the 2 miles in week 2.

... (you get the drift)

This goes on until the end of the 8th week, by which time you would be able to keep a regular pace for 5 miles.  Think of the last week as either a leeway for the previous 8 (in case you had to break your schedule some how) or as a chance to further practice the 5 miles.

Obviously, it is wonderful if you can run *every* day, but don't set that as your goal.  Rather, first set your goal to making sure that you run at least two or three times a week, increasing mileage in some regular manner (the above schedule is just a possible one, just a suggestion -- you are free to make your own schedule).  Once you get to the point that you can run 3 miles at a good pace (which I think is a kind of threshold) without loss of breath, then you will know yourself better and perhaps be more ambitious.

I wish you the best in your summer endeavor!  Running is great -- just be careful about your knees, and make sure to stretch thoroughly.

Answer 7

Since you have all summer to prepare, I would suggest you push your body as far as it could go at the beginning, because you will have plenty of time to recover if for whatever reason you get burnt out.  Keep in mind, don't kill yourself, if you start to feel different or in pain (aside from regular soreness) shut it down for a while.  I would start with the 1 1/2 mile run, and then continue to walk until you are ready to run again.  Try to complete the 5 mile run/walk 3 times a week.  Maybe even do half mile jogs on those off day.  Eat balanced meals: protein, carbs and of course lots of greens.  Remember to push yourself, but don't over-do, if you understand my meaning.  Good luck.

Answer 8

Hello! Here is a really good website that can make you run longer and better without burning yourself out. Check it out...

http://www.runnersworld.com/cda/smartcoa...