Running tips and endurance?

Question

I'm starting cross-country as a high school student, hoping to improve my times at least and possibly make varsity. Are there certain running tips or training schedules you use? (Please be specific) or any weight training or stretches, nutrition, that sort of thing would be useful too. (I'm one of the faster girls so far, but I need to build up my mileage and improve my endurance) Thanks!

Answer 1

i'm not sure what shape you're in, but i'm going to assume you could run 20ish miles per week as a starting cross country runner.

sunday -  day off or easy short run.  3 miles

monday - ct run.  3 miles

tuesday - short ppm.  1 mile

wednesday - ct run.  4 miles

thursday - long ppm.  2 miles.

friday - ct run.  3 miles.

saturday - long run.  can be split into 2 runs this day.  5-6 miles.

start off by running a mile as fast as you can.  let's say you run it in 7 minutes.  

ppm runs are fast runs.  add 50 seconds to your fastest mile run and see if you can keep that pace for your long ppm run on thursday.  so your goal would be 13 min 50 sec.  if you run a mile faster the next week on tuesday.  say a 6:45.  your goal for your long ppm would be 13 min 10 sec, etc.  

ct runs are moderate runs.  add 1 min 50 sec. to your fastest mile and that's the pace you want to be running it in.  if your fastest mile is 7 mins you'd want to run your ct runs in 8 min 50 sec pace.

long runs on saturday can be ran at any pace.  this is your endurance builder.  make sure you DO NOT stop.  I'd suggest you split it into 2 runs per day at first if you're not comfortable with running 6 miles at once.  sunday goes the same way if you want to run that day.

Once you've become comfortable running this amount of miles per week, bump up.  I'd suggest you bump up 10 miles per week about every 3 weeks.  make your tuesday ppm 2 miles and thursday ppm 3 miles the first time you bump up.  if you're not comfortable with doing that in 3 weeks then continue doing the mileage you're currently running.  Don't run more than 50 per week i'd say once you're in great shape.

if you decide to weight train you should lift a lower amount of weight with a lot of reps.  don't bulk up.  i don't know as much about this, nor nutrition.

Answer 2

I would try to help, but Im in the exact same sitch! (situation) Just keep running and stay hydrated! Hopefully you will come across some better answers than mine. lol

Answer 3

listen to your coach

Answer 4

wind sprints. when running sprint for 30-50 yards, then back to regular run...longer distances helps also in endurance...practice makes perfect...drink plenty of liquids, but don't overdo it.Good Luck!!!!!

Answer 5

i'm not an expert on running, but this is my fourth year doing cross country.  just do the workouts that your coach gives you everyday and try to get as much as you can out of each workout..don't stop or walk unless you really need to or you won't get any better.  also talk to your coach about a personal workout plan.  on my varsity team, the girls do about 6 miles a day, boys about 8.

also make sure your eating the right foods (pasta night before a race!) and you stay hydrated - drinking enough water is very important.  and make sure you stretch really well before and after you run.  the only weight training i do is for softball, but during the cross country season, i do ab and core workouts every day.  that really helps.  just do lots of crunches, sit ups, bridges, push ups, etc.

good luck with the season and i hope you make varsity!