How do I get in shape for Cross Country?!?

Question

Okay so XC starts in two weeks and I have a 8:15-30ish mile.

I pretty much KNOW I'm slower than most cause I mostly only workout my upper body/abs.

Hardly any leg workouts.

Anyways, how can I increase my distance/speed in two weeks?

I can HARDLY run 3 miles let alone 9 on those long days.

Answer 1

Practice makes perfect.

Just start running 3, 4, or 5 miles once a day.  

Answer 2

Start out gradual and build up over the next 2 weeks.  It is amazing how quickly the body will adjust.   Try 3 at a moderate to fast pace, rest one day do 4 even if  you have to slow way down to make it, try 4 the next day again,  do 4 a couple more times, gradually increase but try to rest at least 1 day per week.  Good Luck

Answer 3

well, your times are pretty bad so just to let you know you would probably come in last place every race. the best way to get better at distance running is by running long distances so try that. good luck.

Answer 4

You could try stair running which helps to build calf muscles. Or 90 degree angle squats, that help to build up your quads! Either of these will help you!

Answer 5

litmit ur upper body work outs, and focus more on speed work and on building endurance, you can start by swimming or biking, that helps build ur endurance. try going on a nutritous diet its hard but trust me when you are done you will be amazed on what you eat affects how you run. also start slow on mondays run 2-3 miles and build your way up untill saturday. when you want to stop dont. just think about when you get to the finish line and rest all you want. Try to think about when it will be ok for you to stop rather than stoping half way. and when you are done running you can do core work out which are abs and upper body just dont focus on it to much.