Training for one mile cross-country runs. How often should I train?

Question

I'm reasonably fit from cycling, but want to do some running now. I've got a great 1.2 mile cross-country circuit right by my house, and today I jogged around it in just over 10 minutes. How often should I do this run in order to be able to improve this time and my fitness generally? I don't really want to do it everyday, nor do longer ciruits, I'm quite happy just running this. What would be a good time for someone my age (33)?

Answer 1

Go out as often as you want to - you are running round it for fun.

If you go round a couple of times a week you will notice an improvement as your running muscles get used to running - your fitness level is there, just get the muscles used to it. You will find that the running can improve your cycling speeds

A good time for that? Well I reckon that on the roads a good target is 10 mins for 1.5 miles, cross county is slower and 10 mins for 1.2 miles is pretty good. As you get to know the course you might get the time to 8 minutes - its a goal to aim for.

What will help you is to run around the course at a perceived effort level - if running effort goes from 1 to 10, run at an effort of say 8 - then as you get fitter, keep your effort the same and you will go faster and keep improving your fitness

Answer 2

6 Times a week and have a rest day (: Or maybe even 5 with intense training put into the other days.

What ever suits you really!

Just get out there and run!

Answer 3

You should consider aerobic exercise atleast for about 5-6 days, for a considerable amount of time (i'd recommend atleast 1 1/2 of concentrated jogging), and ALWAYS a day of rest.

Rest should always be in consideration, aswell as nutrition, etc.

Here are a few running articles you may want to consider:

http://www.bodybuilding.com/fun/bbinfo.p...

Answer 4

5-6 days a week for about 1-2 hours, including at least 2 miles and plenty of thigh and calf muscle work. Also work on pumping your arms a lot. Be like a train, the faster you pump, the faster you run.

Answer 5

Daily

Answer 6

One day on - one day off.

That would make it 7 days in 14.

Days off - relax and allow muscles to recover. Warm baths and some gentle limbering up .

Days on - I.2 miles is probably ideal for practising 1 mile cross-country.

With all due respect - 10 minutes sounds rather slow - unless it's mainly uphill.

Make sure you have the correct footwear - and ideally have a friend/partner cyclist to race you - check your safety and times.

Good luck.

Answer 7

I'd recommend running at least 4 days a week. 1.2 miles isn't long at all. It's recommended to exercise 20-30mins/day, so 1.2 miles wouldn't even cover that. Many track/xc runners will put in 30-50 miles/week, in high school and 50+ miles/week in college. I'm in your age bracket, so I understand about the joints, but you'd be fine running that 7 days a week.

If you want to cut down on the long runs, maybe run the course 2 days a week, cycle 1-2 days and throw in 1-2 days of HIIT (high intensity interval training). I do 2 days of HIIT, 1-2 days of cycling and 1-2 days of regular runs.

HIIT info

http://musclemedia.com/training/hiit.asp

A 7-minute mile is often a barometer of being fit, around 8.5 minutes would be a decent time for that course.

Answer 8

run everyday, at least 3 miles

Answer 9

Everyday. Atleast 2 miles would be good, you are still pretty young so I'm sure this would be fine on your body =D