I want to run XC?

Question

I play soccer in the winter, and our coach suggested joining the cross country team to stay in shape so we'll be conditioned for the season. I didn't run much in the spring season (I'm a goalie for the lacrosse team), so I'm not really in great shape right now. I was wondering if anyone had a training plan that I could follow over summer to be prepared for XC this fall season?

Answer 1

xc is great for staying in shape. start out easy by running 1-2 miles at a moderate pace.  on your first week dont over exert yourself by running 5 days in a row, run on like a monday, wednesday and friday at first and after acouple of weeks try to run monday-friday.  build endurance and focus on breathing and pumping your arms the first week or so then slowly add in the mileage. i recommend running in the early morning or early evening in order to avoid the heat, but every team has a different practice schedule. i think its better to start running on  grass before you do road runs just to ease up on your shins and whatnot.  stay hydrated constantly. it will take acouple weeks in order to get a nice rhythm but if you are dedicated enough, you will see results by soccer season.

Answer 2

Start off nice and easy. First build up endurance, start with a mile. Once you can do a mile in about 7-8-9 minutes go to a mile and a half or two miles depending how much you can tolerate. Keep on building it up until you reach around 5 miles.

Hope it helps.

Answer 3

run about 5 miles minimum but first start off with three the nest day go to four then after that go back to three.

then gradually add miles untill you reach at least 8! dont overdue yourself though good luck!:)