Training for cross country?

Question

so im going to be a sophomore next year and our xc coach gave us a schedule of what we should run each day for the summer. i started xc freshmen year late in the season because my friends convinced me to do it, so i didn't have any training over the summer. my best time for a race (2.5 miles) was 20:59

so xc ended and i had basketball season, which we ran the mile everyweek but nothing as hard core as xc was. then my parents wouldn't let me do track and i didn't keep up on my running at all. so now our training for xc starts tomorrow and it says i should run 4 miles on monday, 3 on tuesday, 3 w/hills on wed. etc...

my question is do you think i'll be able to start out with these distances if i haven't run/trained. what are your opinions on what i should do?

Answer 1

Okay, this schedule..is it to be taken part with the other Members of XC? I would believe it to be on your own schedule/time, right? Well, if so.. I'd say try giving it a shot. I'm more than sure you can keep up with that the first week. Once you start getting a bit sore in the knees and thighs, go to the Pharmacy and buy some 'Epsom Salt' and fill up your tub with hot/warm (to your preference) water and take some time to relax in it for about 1/2 hour. It will really ease the aches of soreness. Do this as many times as needed throughout the week to keep you going.

Hope this helps.

PS Keep a good pace, try jogging out the first 2 miles of the day, walk a small distance to catch a breath, then try sprinting a bit.

Answer 2

Start out slow, but increase  as you go along. Don't worry, most people don't even run during the summer, so you'll be ahead of them. Just keep running and you'll be fine.