Training Ideas For The 4km Cross Country Run.?

Question

I'm 15 going to be 16 when I run 4km next year in June. My time this year was 29mins and I'm sure I can do a lot better. The only problem for me is time.. I can train for maybe half an hour in the mornings and a max. of an hour each afternoon (Maybe a bit more on sundays). Even if it's only light training, I have 11months to do it :] Anybody have any training ideas, stretching methods, food intake, ANYTHING that will help me kick butt next year. THANKS :]

Answer 1

Do some sprints on day and a slow long jog the next and gradually increase it and you'll find that it's helps your stamina.

You probably find that when your running you get into a rhythm and it becomes easier to run, if you practice sprints and long runs you'll find that the rhythm you get into will be faster and you can keep to it for longer.

Answer 2

email me for training program

on-line coach

Answer 3

If you want to do better than that your gonna have to run 4 or 5 miles a day so that your base can be strong. Do 1 hard workout every week.  Go at a steady pace so that you don't burn out by then.  Before you run make sure that you have a banana since it has potassium or you don't have to eat. If you do what I say so then you'll run in the 15s next year.