What is a good work out plan for the summer to stay in shape for CC?

Question

Im 17 and I would like to do something 3 or 4 days a week? Let me know if anyone has any workout plans that would be good to stay in shape for cross country in the fall.

Answer 1

ok well if you are olny doing it 3 or 4 times a week you should do 1st day 3 miles, 2nd day 5 miles, 3rd day 5 miles, 4th day 10 miles. if you arent doing the 4th day you should run 10 on the third day

Answer 2

i think call center job is the best for u only 5 day in week and in day shiftting no work hard but hv much money

Answer 3

http://www.runnersworld.com/article/0,71...

Answer 4

Kind of sad your running coach dones't have a summer program for his team. You'll want to build up to the season, have fun and not burn out. I like that you're not planningon running everyday, you don't really need to to stay in shape.

If you're still in shape from track season, keep it up. Run 2-3 miles daily. Once a week, do a long run 4-5 miles. Keep this up until the end of July. Beginning of Aug, before school starts, you can add speed workouts once a week.

Here are some stuff you can mix and match. Based from your mile time.

1)Stretch before and after each workout.

2) Keep in mind your running form. If you're all over the place, you're wasting energy flaying about.

If you want to run a 8 minute mile, break down the splits for it . . .

4min. each 800m, 2min each 400m, 30 seconds each 100m

-sprinting mile(jog turns, run real fast straight aways.

-4-5 times 800m intervals. with 2 minutes rest in between

-6-7 times 300m intervals with 80seconds rest in between. Can do faster pace or shorter rest time.

-6-7 times 200m intervals with 60 seconds rest in between.

  When it feels to easy, fomore intervals, or faster or shorter rest time in between.