Cross Country Training?

Question

I did track this year and I'm going to try out for cross country next year. (7th going into 8th grade.) I was never the best distance runner to say the least, (always got last. my last time for the half mile was a 3:53 and my mile time was 8:02.) It would really mean alot to my dad though if I made the team, so I need to know how to train for the cross country season. My neighborhood is a half-mile loop with two hills each probably 75-100 meters long, one uphill and the other down. How can train to try to get on the team? I already run a slow jogged mile daily with my dog. I can work hard on this, it means alot to me. Anyone with experience or any idea of how I can do this please? I need to make the team at least, maybe get better than last in my races. Thanks so much for anyone who answers, it's a huge help!

Answer 1

Use your resources.

Hills always build strong leg muscles.

If you want to make the team, over the summer you should run 3-4 miles a day, at least 4 days a week. Until you get in really good shape, try running 1-2. You need to build up as much endurance as possible, but make sure to do some speed workouts to keep your fast twitch muscles fully activated. To do this, instead of running miles, run four or five 300 meters. This takes endurance but is a sprint. Just get as many miles in as you can in the summer, and you'll do very well in the fall at cross country.

Also, as something fun, search for some 5k races near you. They're fun, competitive, and for a good cause!

You could also do other things like biking & pilates, which will overall make you stronger.

Good luck with the training! =)