How to train for Cross Country this summer?

Question

I am going to be a sophmore this upcoming school year and last year as a freshmen in highschool I was on the slow side and couldn't pace myself in cross country. I have decided to start training now that it's summer. What strategies/ techniques etc. can help me run faster, longer and be able to pace myself?

Really need to be faster and become good at pacing throughout the races. My races are 3.1 miles.

Answer 1

run every monday . wedsuday . friday.

monday & friday  9 am & wedsuday 7 pm this will help alot  . have a easy slow paced 1 mile sprint lap , after that strecht your leg muscles etc . then go run for bout 10 minutes the minium & obnly stop for 30 seconds if you need  to , thjen each week increase you time from 10 to 15 . hope this works !

Answer 2

you should run the distance seriously. a mile everyday is too "minimum".you should start running 3 miles minimum.

start running hills also.

as for pacing.... don't slow down, just keep your legs moving, and dont give up aha.

first day of training is always the hardest, but keep runnin'

Answer 3

Eat healthy.

And just run at least a mile every day, then as you get better run more.

Answer 4

Starting in the beginning of June start out and try to get three '2 or 3 mile'  runs a week.

After a week or so you should increase your distance to 3 to 4 miles at least four days a week.

Toward the end of June and the beginning of July, you should being running 4 to 6 miles five or six days a week.

It would also be good to try to get a long run in one of these days. 7, 8, and 9 mile runs will help especially when you start the season.

After you build up your distance base you can start doing some hills once a week ans a tempo (which is a faster pace run another day).

Listen to me because I learned from experience and the best. Dedicate your time and strive for victory. Never give up. It sounds hard, but it is all worth it. He even gives you a hot body.

Answer 5

My dad used to coach cross country. He used to say eat pasta ( for the complex carbs) and run every night. Making your distance a little longer each time.

Answer 6

Do you have a treadmill or a Gym nearby?

If you do I think you should run at about 9 miles per hour non stop for 15 minutes then gradually pick up the pace/ length of time and this will no doubt improve your endurance.

Try this about 3 to 4 times a week.

Being able to pace your self is primarily about your breathing. You need to get into a pattern and perfect your breathing pattern.

Mine is similar to this: In out out In out out In out out.

See what I mean?

So i hope i helped and good luck!!!!!

Answer 7

running

Answer 8

start at a preferable milage for a week, for example 20 miles. then every 1-2 weeks add around 5-10 miles to your weekly milage.

Answer 9

No big trick, just go out and run.

Answer 10

Cross-country is a lot about mileage.. How many miles a week are you putting in? When I was in high school most x-country guys were putting in 30-50 miles a week in the summer. Why don't you guys run together in the off-season? Running with others is the best way to learn about pacing.. The best thing you can do is get together with other x-country members and run together a few times a week.