Im going to start running 10k for all of august plus going to the gym 3-4 times a week for training?

Question

Im 16 years old. I started running about year and abit ago. I got noticed while running the terry fox run by my schools X country teacher. During the high school X-country season I never got lower than 3rd place, then in the valleys I got 10th and in the provincials i got top 100th. After the season I kept in shape and did other X country runs that I got 2nd and 1st overall (I did some training for them) Now i plan to train for the upcomming X country highschool season. I want to know how to really train for while in the gym, and maybe someone could tell me how much I could improve or results?

Answer 1

Look the best training for running is running, and it is best to get outside and run on softer surfaces. If you were a top top runner then you might do some gym work, but for x country - Run

Here is a program I would give my 16 year olds. You can work up to this level or do more in the same proportions.

This is what I call my base program. It is a good alround program which is proven and provides results.

Mon   Hard 3x1milefast@ 3000m pace/1mile jog on trail surface so you can run pretty fast.

Tues  Easy  Run anywhere you like for 1/2 - 3/4 hr On grass like a park or golf course would be great for X country

Wed   Hard  10min warmup/20min run a faster than normal running pace but slower than monday

Thur  Easy As do Tues - can run on hills

Fri   Rest or sprints 8 - 10 x 100/ jog 300 on a track

Sat  Hard Time trial effort over your race distance (3 - 6km range)

Sun  Easy Long run 3/4 - 1 hour ++ See if you can find a local running group to run with on this day and even the other easy running days - it really helps

Warmup/warmdown before any faster work

Keep a diary Really good for showing how you are improving each week, month year.

You can contact me at any time if you wish

Answer 2

run up and down bleacher 20 min maybe some leg squats 2 or 3 sets of 10ea always stretch