I am a rising eighth grade cross country runner with no past experience in running Please help me?

Question

I have been told I was fast before but I didn't think so. I am running above and beyond my coaches recomendations of running per week. I came in first in all of the tryout races and smoked the other runners including last years xc runners in tryouts. However, I am worried about this season as I dont I feel I am running enough or that I am getting any better at running. Could you please help me get faster? PS Our races are 1.8 miles.

Answer 1

Increase your amount of miles you run every week by about 15-20%. Decrease every fourth week. Incorporate speed workouts which can be hills, intervals, timed runs with recovery, etc. Do not do more then 2 speed workouts a week. One long run per week which should be about 20% of your overall miles in one week. This site will give an exact training program if you put in all the requirements, and its free. http://www.runnersworld.com/cda/smartcoa...

Answer 2

you need to incorporate different runs into your workout. You should have tempo days (where you increase your pace for 20+ minutes) Hill runs, and track workouts. Visit this website it might help.

www.runnersworld.com