Im training for cross country running in high school do you know what I should do to train for it?

Question

Im a rising freshman and i dont want to look stupid being slowere thatn all of the other people. Do you know what i should do to train for it so I can succed in it.

Answer 1

Run a lot of long distance and build up slowly in mileage. It also does help to run with a friend; it helps keep you motivated. Some people also find that music helps a lot too. Just keep at it and don't give up!

Answer 2

what  i did  when i was training for hockey was to run for 45 minutes non stop. i didnt keep track of how many miles i ran, but how long i ran

Answer 3

My advice to you would be to run races scheduled in your area, mostly 5k's. Maybe 3 or 4 over the rest of the summer. They give you a really good feel for the race and more experience. When your training, I recommend hill sprints once a week, and 4-6 miles at a "comfortably hard" pace twice a week. And also try to fit in some ab workouts, they help a lot. During the other days, mix it up and run how you feel, maybe some 400m repeats or 1200m repeats with a 3 - 4 minute break in between. Eat well, stay hyrdrated and most importantly, have fun and love what your doing.

Answer 4

definately go for distance runs and do light work for your arms legs and abs, youll get faster

Answer 5

Make friends with the coach and ask the coach to give you some ideas of what you can do over the summer to improve and get ready to compete.

If you want to have big gains in your training program follow these guidelines and adjust them to suit your personal needs.

1. Use a Calendar to record your workouts and track your results.

2. Be consitent. Run 6 days rest one.  

3. Eat well, Drink plenty of fluids and Rest well.  Resting is a VERY IMPORTANT part of getting faster.

4. Did I mention to use a calendar to make a diary and record your workouts and results.

5.  STRETCH - Warm-up and then stretch, workout, then recover and stretch again while your muscles are still warm.

I assume you will be running 5000 meters (3.1 miles) as I did in High School.

For example use this week long workout and see how it does for you.  Each workout will vary in distance and intensity/pace.  Use intervals so your body doesn't get used to running one speed.  Run long/slow, run short/fast, run long fast, run short slow to rest.  As you run, pick an object say 50 meters ahead and run hard to it and then slow down to recover.  Have fun with it.

Intensity:

Easy = jogging, leisurely, run/walk

Pace = run as fast as you would during a race

(6min miles for example)

Brisk = Push yourself.  This day is for strength gains and speed.

Week 1 (intensity, distance)

Sunday = Easy, 2 miles

Monday = Pace, 2/ half miles and Easy, one mile. Rest between each

Tuesday = Pace, 2 Miles

Wednesday = BRISK, Either do hills or sprints. Run 100 meters full speed 8 times, rest between, Run hills or Stairs for several reps full speed.

Thusday = REST, maybe jog around a bit to warm up and stretch, but don't workout at least one day a week.

Friday = Pace, 1 mile

Saturday = PACE 3 miles

Be progressive.  Start slow, increase in speed/duration.  Start now so when school starts you will be well conditioned for the Cross Country season.

Answer 6

Run longer distances every day, like about 3-4 miles, or maybe more. Incorporate some hills into your runs, because most cross country courses have them. If you have a friend that also is going to be on the XC team, you could run with him/her to challenge yourself. Just remember to train in moderation, and don't try to rack up so many miles so quickly, so you don't injure yourself.

Answer 7

I'm a rising sophomore in cross country, so i kind of know what you're going through. my best advice to you would be to pretty much train every weekday. start off doing about 30 mins of running a day the first week. Then increase to 35 the next, then 40, and so on until you reach about an hour a day. Also try training on different types of terrain such as hills, grass, and sand. Do this and by next month you'll deffinately be up there with the rest of your team.

Answer 8

By mid July, your team should already be getting together for team runs. Probably 3 times a week at least. Talk to your teammates. It might be a good idea to get with your coach. He/she probably has a real good idea of what you should be doing. Don't sweat it...Don't be timid. Just get out and run and be apart of the team. You might succeed right away, or you might take  few years. Don't worry about being slower, jut work hard and improve.

Answer 9

run 5 times a week.

monday- 15 minutes

tuesday, wednesday thursday- 20, 30, 40 minutes in any order u want

friday- 15 minutes

and as the summer goes on get faster and faster. thats wut my coach told me to do.