Tips for a sprinter entering his xc season?

Question

hey, im a high school sprinter currently training for xc. I would like to know training tips to get me in shape for xc, and how to prepare yourself mentally to run the 5k, instead of the 400/800. in races, i try to pace on the first 2 miles, and sprint the last mile since i have a faster kick than 90% of distance runners. i would like to get training tips+race tactics/

Answer 1

To help build metal and physical strength run long distances (5-15 miles).

Answer 2

Personally, I'm into long distance running and my endurance is my strongest point due to this technique.  From my experience, the best way to build endurance is by doing this swimming excercise.  It sounds easy, but in reality is exhausting...

1. Its best to already have your heart rate up.  Swim a few laps, get some adrenaline pumping, then line up at one end o a pool (preferrably a lap pool).

2. Hold your breath and swim as far and fast as you can skimming across the bottom.  As soon as you come up for air dive back down to the bottem and repeat.

3. A few minutes of this is enough to wear you out, but the longer you do it the better your endurance.

I discovered the method at lifegaurd training, and it works better than anything I have ever tried for endurance.