What can i do to improve in xc this year?

Question

i'll be in the 8th grade running xc for the second year. last year my best time was 14:06, but i know i can do so much better now that i'm in better shape than when i started last year and that i had track to get me in better shape. i just want to get down in the 12's for my 2 mile time. right now i'm running 2-3 miles a day 5-6 days a week. but in august i want to run 5 miles a day. is there anything else i can do to accomplish my goal? please i want this so bad its not funny!

Answer 1

just gradually ncrease your mileage and some days try running a shorter distance faster than normal, multiple times, i.e. intervals. Also core excercises, like push-ups and crunchs can help. Also be sure to eat healthy, other than that just keep at it and you'll improve.

Answer 2

since your only in 8th grade you don't want to do too much.  what your doing right now is good.  try to have more days where you run three miles. try running 4 or even 5 miles one day a week and keep it consistent, like every sunday.  just keep running every week.

biking and swimming will also help if you want to do something different. stay active.

make sure you stretch really good though because you don't want to get hurt.

when it comes to august don't start running 5 miles a day when you have only been running 3 miles a day. you want to build up.  let your weekly mileage (miles you run a week) increase slowly.

Answer 3

This is a great website to look at:

http://www.runnersworld.com/

Use this  http://www.runnersworld.com/cda/training...

to build a work out training program for the summer.

Answer 4

Yes, get a longer run in 1 x week, add some hills run up hard and easy down, with a warmup and warmdown.  Also a tempo run would be great!!  I am a certified coach and elite runner(13:33 5k and 28:03 10k) I ran 8:53 for 2 miles in high school..  I have a training website, runningfactoryusa.com

Good Luck!!

Coach J