I'm trying to get in shape for cross country season... What's a good workout I should use???

Question

My season starts in early September! So... I needa get in good shape by then! I am only in middle school so I can't push too hard! Please give me a good workout!!! Thanks

Answer 1

try doing 2.5 miles a day or running 30 min straight without stopping

Answer 2

I am in middle school to and I am a runner. You should start at 2 miles then once you feel like it's easy then try 3 and so on. You also need to do at least one of these workouts vo2, threshole and speed. I do them a lot because I am on a cross country team. How you do vo2 is do 3 minutes at a hard pace with a 3:45 minute rest do atleast 3 of them. Threshole is where you run 5 minutes at like your 5k pace 4 times with a 2-3 minutes rest. Speed the hardest workout. You run 300 meters all out. See what your time is. Do atleast 6 of them with a 1:30 rest. For the threshole and vo2 go on a track and see how far you go. Vo2 is pretty much all out. Threshole is just your 5k pace but a little bit slower. Always before these workouts do 1 mile warm-up and 1 mile cool down. These will help you a lot.

Answer 3

To add to the previous good answer, keep moving.  If you have to alternate walking and running, that's okay.  When you do walk, give yourself a time limit, say, count to thirty.  Then start to run again.  Set a pace that you can keep.

It's tough to get through that first mile on each run.  Then the endorphins start to kick in.  And if it's tough to start the run each day, walk.  After a block or so, your feet just start moving faster.

I ran cross country in high school, then left running for many years.  What I described is how I got back into it after getting very very overweight.

It's not going to feel easy all the time, and it's not going to feel good all the time.  But when it does for the first time, you are going to smile.  It'll happen.  It did for me.

Answer 4

You should contact your high school coach and ask about summer practice cuz all schools(well the coaches who know what they are doing) will have summer practices to get you in shape and get your mileage in that you will need for your season, you'll proabably run about three miles a day or about twenty five to thirty minutes depending on if your coach goes by time or miles. Contacting your coach and working out with your team makes a world of difference and starting now will lead to GREAT times during the season. Trust me I just finished high school with a 16:43 3-mile