What is a good summer running plan for a 13-year-old girl who doesn't run very much?

Question

I don't run very much but I want to go out for cross-country in the fall. I need to build up my endurance/stamina so I don't feel slow! I don't know how much I should run or anything so details would be great! Thank you!

Answer 1

run for a continuous 30 minutes every day

don't increase the time or distance, but increase ur speed each week

try to run at least 4-5 days a week

Answer 2

There is a wonderful program called Couch to 5km which has you running 5km (3 miles) in about 2 months.

You can check it out here:  http://www.coolrunning.com/engine/2/2_3/...

Here is another program for running 4km (about 2.5 miles):

http://www.mothersdayclassic.org/home/tr...

I have been told you should do 2 lighter runs a week and one longer one.  Don't overtrain or you will injure yourself and your fitness will go backwards. 3-4 times a week is plenty!

Running with music is a huge motivator (especially upbeat tracks) and make sure you have good shoes.

I hope it goes really well for you :)

Answer 3

I would say the best way to get started would be to go for some easy relatively long runs (something reasonable, I can’t help you here) and not worry about how far. Just run and enjoy running, and if you get a chance to run with your friends take advantage.

I would also advise you to talk with your coach about technique and drills to prevent injury.

Also go to the local running store and make sure you are in the proper shoes (Neutral, stability or motion control)

Good luck with your training

Answer 4

If you're really serious about this, I would suggest running at least 800m a day everyday except the weekends. That should build your endurance up and your fitness level.