Summer XC Training Plan?

Question

Track season ended a couple of weeks ago and I decided to take this past week off. During the season we maxed out at about 35-40 miles per week and got down to like 25 by the end. I want to start running this week to begin preparing for cross country, but I also want to try some weight training and something different to mix it up a little. It also gets pretty hot and humid here and I would like to try to do some workouts where I could stay inside. (I have a gym membership) How much should I run/excercise from now until August when practice starts up?

Answer 1

just build mileage and for your workouts do hills or longer reps like 1 mile repeats, or 1000m repeats. Dont do them too fast. Also dont take too much of a break in between.

Answer 2

You want to definitely stay consistent in your workouts. Perhaps for indoor workouts, if there is a basketball court at your gym, do sprints or "horses/ lines/ suicides." You definitely want to run your mileage, perhaps 25-30 (30 by August), perhaps run in the early AM or in the cooler part of the evening. One long run per week, and one run per week, do a good 2 mile warm up and if you can get on a football field do 5-10 One Hundreds at race tempo. Then one mile cool down.  Just some ideas, if you want more details, let me know. Also what are your times? What is your goal for the fall? Best Wishes!

Answer 3

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 4

i would do some light weight lifting but do more reps instead of pilling on the wieghts.  also do some stretches in increase flexability and try to decrease injuries.  i would try to get some running in too though.  maybe even a few sprints to work on quick reflex muscles.  eat healthy and just stay active.  any kind of exercise is good though...