Summer cross country workout?

Question

im am going to be in 9th grade next year and want to be good at cross country what is a good workout for the summer. I was thinking of including a mix of weightlifting and running

Answer 1

well, hopefully, the team that you join will have a cross country summer program (most teams do) you will probably start running like 2 miles a day, and add alittle each week. then you'll have some speed workouts to do, & up-tempo runs (fast paced running, but not sprinting). be sure to take care of your injuries, hydrate, stretch, and practice hard if you want to run well. & do whatever your coach tells you. believe in your coach's tactics (; every coach is different. for me, i come from a high-mileage program, so we had a lot of base mileage & speed, other schools focus more on intense speed w/ coupld distance runs in the week

Answer 2

the other guy copied the...as many miles without getting hurt... from a website

Answer 3

Get a lot of summer running in. Do a lot of distance work. Then let the coach make you faster when the season starts.

Answer 4

ok so maybe you've missed them but a lot of people have been asking similar questions about summer xc workouts...my answer is this base building program over summer...i did this and i improved the prior year's pr of 20:43to a pr at the end of this last seaon of 18:01...as i've stated in my other answers it is to extenxive(and contained in wor documents) for me to post in answer but so far i've had four requests and they seem pretty thrilled to run it this summer...let me know if your interested by contacting me through my answers profile...the workouts range from 6-7 days a week(depending on if you are willing to run on sunday) but is designed for all ability levels and you can always replace one of the long easy days with an off day if your body is to tired...again let me know if you are interested

Answer 5

You can lift weights a little, but don't overdo it. Go for good upper body strength and tone, but not bulging muscles. I really don't recommend any weight training for high school runners, but then I grew up on a small dairy farm where we took a certain amount of strength for granted. Maybe we just had no need to lift.

The kind of endurance needed to be sucessful at cross country takes a lot of time — years. That's why the best  distance runners are usually in their late 20s.

If you want to be "good" at cross country, you need to get in a lot of summer miles. There's no substitute for miles. None.

The trick is to get in enough miles without hurting yourself in the process (shin splints and stress fractures are the biggest concern), so don't overdo it!

If you average 4 miles a day running 20 days each month, you'll be in pretty good shape to start training in September. That five days a week with complete rest on Saturday and Sunday. You could cross train (bike on hills or swim laps) on one of those weekend days.

There aren't any magic bullets in this game — no short cuts. You need a good base of miles. This is called continuous areobic running (CAR). If you want to go to the track and do some intervals once in awhile, OK, but I don't recommend it at your level. If you do, make them long intervals, like repeat 800s. But I'm uncomfortable with you doing any kind of interval work without a coach involved.

Get your miles in. This summer, plan to run 240 miles before season starts. Next summer, set a higher goal. If this is really going to be your sport, you should be running 600 miles between your junior and senior years.

And when practice starts, give it your all. Come to every practice aggressively, and your coach, if he knows what he's doing, will inject a little violence (body shock) into each workout. Cross country is a violent sport.

You're asking your body to push itself hard up and down hills, around tight corners, across narrow bridges and ultimately into the chute after three miles of sheer adrenalin-laced courage.

All this said, I need to remind you that the best help for being good at cross country is to choose your parents wisely. The best distance runners are genetically predisposed to these events.

I can take almost anybody off the street street and train him to be a 5-hour marathon runner, but only the cream of the genetic crop are going to run it under three hours, no matter how hard they train. Success, however, is judged in more ways that all-state awards.

I coached cross country six years and always gave my team the same pep talk before I opened the bus door at the first meet of year. It was a short speech. I just said, "OK, get out there! Have some fun! And make some friends!"

I wish someone would have given me that same advice. I was all about driving my opponents into the dirt.