Training schedule for cross country?

Question

i need a training scchedule for cross ocuntry im about to be a senior and i really dont wanna suck i've done track all 3 years and xc freshman year what should my training schedule be?

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

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A couple of general hints, then a schedule.

-consistency - getting out there, day in and day out, IS the key.

-find a couple of running buddies to run with.  Nothing helps consistency more than a group to run with who are going to be there every day, and give you heck if you don't show up.  Having a group to train with helps take the decision out of "Should I run today?"  And having a group to run with helps with the quality of your workouts, week after week.

-schedule the same time each day to run.  This could be a group decision.  I find that the earlier in the day you schedule something, be it a workout or just about anything else, the more likely you are to do it.

-try some alternative workouts.  I really think that Spin training has just begun to show its strength in contributing to runners' strength (translate = speed).  Look for a Spin training class in a local exercise facility, and do one hour two to three times a week.  Do this M, W, F afternoons or evenings if you can, so the following day is truly a recovery (not rest) day.

-give yourselves one or two intermediate goals for the summer at a distance not the same as what you will race in XC.  For example, running a 10K in 38 minutes might be a reasonable goal.

Here's a running schedule that will do you well to prepare you for 5K racing in the fall.

Monday - 60-90 minutes, including intervals. Start with 4 x 3 minutes at target race pace for a 5K, with 3 minutes jogging (not walking) in between.  Adding one repetition a week, work up to 8 x 3 minutes.  Then (after 5 weeks) begin 4 x 5 minutes, with 5 minutes jogging in between, working up to 8 x 5 minutes.  If any weeks are left in the summer, maintain til the official training season begins.

Tuesdays - 45 minutes easy running.

Wednesdays - 60 - 90 minutes, including hills.  Start with 4 x 100 meters uphill at 80 to 90% effort.  Build up through the summer to 12 x 100 meters, and maintain.

Thursdays - 45 minutes easy running

Fridays - 90 minutes steady running

Saturdays - 45 minutes easy running

Sundays - active recovery.  Walk, bicycle, swim, hike, elliptical for 60 minutes.

Regards,

Phil

Answer 3

On monday wedsnday and friday you should just run for milage like 4 or 5 each day, on tuesday and thursday you should go to a track and work on sprinting excercises, for example you could do 20 200's they really help for the sprint at the end of the race, carbo load the day before the race so you have energy then take sunday off to relax after

Answer 4

i think you should train 4-5 times a week. Tuesday Thursday Friday and Sunday. maybe Monday if you're going to do 5 sessions a week.

Run however many miles you decide, and keep track of how long its taking you. This will give you strength and endurance. at the end of each session, do some sprints. Working hard when your tired will make you faster when youre fresher. A good sprint finish will improve your time in xc.

Before xc races, have a banana 40 minutes before for energy and then an energy drink, like lucozade or Red Bull 15 mins before.

Answer 5

Talk with your cross-country coach.  They should already have a preseason training schedule for the team members.  If not, they will at least know what you should be running, since I'm sure they worked with you during the track season.