A running plan?

Question

Ok so here it is... im a 14 year old cross country and track runner and i want to improve greatly. I will do anything i dont care how much pain it causes.. i just need some help...basicly a running plan. I have a tredmil for workouts i have weights to put on my shoes when i run i have a weight bench and a bike(for cross training)...im willing to do anything.. i just need someone to help me out to tell me what to do. i dont want any rest days either just mabe a easy day on sunday. if anyone can help me out and tell me what i need to do or has a plan for me it is greatly appreciated. I WILL DO ANYTHING TO IMPROVE.

thanks again

Answer 1

just run

6x week for 1 hour (walk if necessary)

1x week rest (bike, swim or hang out at the mall, no couch potato stuff)

you will run further and faster as time goes on, generally inprovements are in 6 week blocks

when you improve, then 1 or 2 days per week mix it up 'fartlek' style where you pick up your speed for intermittent distances and jog/rest--just pick out a tree or a car up ahead and tell yourself to run a bit faster to the point, get plenty of rest and the next time pick out a tree or a car that is either further or closer than the previous one (do this back and forth for maybe 6-8 times in one hour)

no treadmills, no ankle weights but static stretch afterwards, and of course hydrate over the next 24 hours

GL

Answer 2

Ever notice cross country runners? Slow in the beginning,then they pick up speed at the end. Endurence comes from practicing running slow not fast. Practice distance slow. Good luck

Win the race!

Answer 3

cross country! your goal is longevity and not speed. start your running workouts at about 20 minutes each... remember, you don't need speed, you need to last long! "slow and steady wins the race!"... so they say! you don't need to do sprints or anything. check out other cardio exercises, too, that get your blood pumping. you don't need heavy weights, either.

do you have some light, 3-lb weights? carry those on the treadmill with you. it's a little bit of strength training while keeping your heart pumping and training it to stay pumping without exhausting you.

also, drink plenty of water!

this isn't much, but it might help. =)

Answer 4

Don't put weights on shoes it causes 2 much stress on joints & stuff.  Too much work out can cause damage so you need slow days to recover.  I would do a few of days of L.S.D.(long slow distance), a couple of track days for the quick reflex muscles, a day of (i forget what they're called) runs basically sprinting from one light pole to another then walking the next and so on, and finally a day of easy rest. Be sure to have lots of potassium and water.  For cramps put your hands on you head instead of waist and keep jogging but slower.  Don't drink COLD water before or during jogging it'll cause cramps. finally stretch each position for at least 30 sec after your work out, this is the most important stretching time.

Answer 5

If your treadmill has an interval program I would highly recommend that.  This will help you on stamina.  I would suggest some rest days in between though.  Cross Country for you guys is what 2 miles?  I dont remember its been so long.......  Anyways unless you are planning on getting some 5Ks, 10Ks  or even a marathon later this fall I wouldnt kill myself.  Resting is essential for your body to recover from the abuse you give it.  I hate to advertise for somebody but the whole Nike+ thing is pretty cool.  I use it and it has training programs you can set depending on what type of race you are planning on doing.  All you need is the Nike+ shoes, the iPod and the sensor.  Good luck..

Answer 6

Do this:

Increase the time you run by 5 minutes each week, for example:

Week 1        run 20 mins

Week 2        run 25 mins

Week 3        run 30 mins

Week 4        run 35 mins

and work up till you're running 60 minutes

no matter which week it is, make sure you're running a 7:30 mile pace time so in week 1, each day you should cover close to 3 miles, and you'll cover more and more ground each week. Hang in there and don't let up!