How should I train for cross country over the summer?

Question

I'm a middle schooler and want to train over summer so I can really dominate next season.

I currently run a 5:28 mile.

How should I train?

Answer 1

Awesome time!  I'm guessing you doing 5K's.  I would do speedwork at your track once a week, i.e. do a lap at 90% full speed then rest, repeat a few times.  Also, build your "gas tank" once a week have a "long" day.  Go a mile further than you are training for, and take this day easy.  Weight training also helps a lot of people during the off season.  Also, ask your coach about tapering before races (don't run as much as a normal week).  Have fun!

Answer 2

wake up really early if you live somewhere that's hot.