I am now recovered from an injury and was wondering a great training plan for me to get back in shape for XC?

Question

I ran a 5:46 today but i use to run a 5 flat i really need help i want to win the champinoship this year i know i can do it if i get back to my old time its also my senior year so i would love to do great any help would be apriciated thanks. this is for running cross country

Answer 1

That is a great time!!! What do you get for the whole 5k? There was a senior on my team who was and is still the best on our team and he was injured, so when he got back to running, he did a lot of core exercises, a few stretches that he learned from the trainer, and did a lot of just long runs, sometimes tempo. If your worried about XC, that is a whiles a way. Just work at a healthy pace but try tempoing some runs, build back the muscle. Also hills are great if you want to build more quickly.

Answer 2

you were doing very good before in cross country.  I am in one of the toughest xc leagues and the best in our league was probably around that time.  I would recommend taking it slowly, as it would be very bad if you reinjured it.