Summer Training for X-Country?

Question

I'm a decent runner. Deffiantly not bad. I just got done with Track season and I actually want to be running low 17's this year. I know I can do it, I just need to make sure i'm in shape by Season. What's the best workout for 6 days a week 1 day rest. And should I lift weights or just run and do body workouts like pushups, situps, pullups, etc.

Answer 1

I think you should up the distance and work on endurance with long runs, but avoid roads/pavement.  Try to stick to running trails to avoid all that extra pounding on your legs.  Throw in a little speed workout here and there either doing some ladders, intervals or fartlek runs, or what I prefer, running hills.  

Like the previous response, I do agree that doing "power" --which is what we called all the push-ups, pull-ups, crunches, etc. -- will definitely help your upper body too.  Another thing is to think about doing some cross training too as a replacement for one of those days... swimming, biking or other sport will keep your mind and body fresh.  Run a 5K or 10K once or twice too, just to mix it up.

Good luck, stay healthy and have fun...

Answer 2

I cant really answer well not knowing the disance but I would start off running 50 km per week. I would then increase to 70 and 80 and then also test some speed workouts. Pushups sit ups and weights every day will also help a lot. By October you will be a champion!!!

Good luck!!!