Need a cross country schedule!?

Question

I need a schedule bad guys i have a few days till i start practice i didnt found out about till school started and its started for a month now i guess its cause im a freshman anyway if someone could please give me a schedule or a list of things i should train (or do) in a day or week please give me your own opinions please dont give me any links

Answer 1

START SLOW!!!! I can't stress this enough. You cannot make up distance training - it takes time to build that physical endurance and to get your muscles acclimated to the changes. If you are starting from nothing, go with what you can reasonably do - 15-20 min light jog/walk m/w/f. Do a five-10 minute warm up then stretch. After your work out make sure you stretch again. Don't overdo it on the stretching either. Get plenty of sleep for muscle recovery, and get into the habit of drinking water regularly to hydrate throughout the day. If you have a good coach, be honest with them about the fact that you were not aware of the training schedule but are really motivated to be a good runner. He/she should be able to coach you into good form while monitoring your progress to avoid injury. I can tell you, shin splints will really set your training back - so don't get ahead of yourself.

Answer 2

High school XC distance is usually 5k ( 3 miles ).  If you can run that far now, do it.  Run 3 days rest one, run two days rest one. Pace yourself so you maintain a steady speed for the whole run.  Do this until your team starts practice.

Answer 3

Its kind of hard to make a schedule without knowing what kind of shape your in, but here's what I think you should do:

Monday: threshold run, run 10 minutes at threshold pace ( about a minute slower than your best mile) then run easy for 3 minutes, and repeat 2-4 times

Tuesday: recovery run (3-7 miles) at a comfortable pace.

Wendsday: 3-7 mile, core workout.

Thursday: 1-2 mile warmup, 3-6X800 meter repeats at your mile pace with two minute rests in between. 1-2 mile cooldown. Or 4-10 400meter repeats with 2 minute rests.

Friday: recovery run (3-7 miles)

Saturday: Long run (anywhere from 6-13 miles depending on your fitness).

Sunday: day off.

Again, I don't know your fitness level, so you could always modify the workouts, but something along these lines would be good. I hope this helped!

Answer 4

if youre running for the first time, just run like a mile or 2 a day for the entire week except take the day off before your first official practice.  that is about all (and the best thing) you can do.  i use to run cross country and i rarely ever trained preseason, but i also wasnt really that awesome either.  dont expect to blow the doors off the competition because its too late now, but you can still get ready a little bit so official practice wont be so bad.