How to prepare for XC?

Question

I have cross country try outs in less than a month and I have been running a little bit. They say for tryouts we will have to run a 2.5 and 5k and 10 miles. im 16 and a boy. is there any way that I can get into shape before these days. my mile time is 7:00 or high 6.

Answer 1

no, its too late to get in shape..it takes 6 weeks

Answer 2

just start running long easy distances, get some volume in. if the tryouts are soon, better start getting some intensity and speed in a couple times a week. just run!!! but don't over do it, stay off of pavement as much as possible, running is hard on your joints and you don't want to mess up you legs! ease yourself into running harder and longer.

Answer 3

The best way to get into shape is to practice. Try running small distances like 2-4 miles a day for about a week. Then try moving up your milage to 3-6 miles a day for the second week. This is more to get the miles in than anything else. By the third week you should be working on your times. Try to improve your times each day. Running with a group helps with that a lot. By the time your XC tryouts start, you should be among the top runners.

Hope this helped and good luck with your tryouts.

Answer 4

Hi Danny

See my program I wrote to rydek2

This will help you in the next month and thru the season.

Take ii easy and don't rush into it too hard