What should I be doing to get ready for the Cross Country season?

Question

workout suggestions?

I've been doing 60 minutes or so on an elliptical, because I haven't been able to get up to a track or go outside because the weather has been bad. Is this helping me at all? or no..?

What're some strectches i should be doing? resistence training?

Help me out here, I'm doing high school cross-country, im going to be a sophmore next year, and i'd like to be better because i know I'm already pretty far behind.

My fastest mile is 7:30-7:40, I can run around the track once in about 1:30.

So yeah, help pleaseee?

(:

Answer 1

run almost every day

long runs

fartlegs

u should also do hill work cuz for xc ull need it

Answer 2

I'm doing the same thing, so I know what your going through!

My coach always tells us that "Summer miles equals Fa;; smiles." Basically, run as much as you can during the summer. Most meets will orbably be about 5k, or 3 miles, so if You can do that all summer,  you'll be great.

Answer 3

During the summer, you want to build a base. Basically it's running a lot of miles to build up your endurance, because if you do much speed you will peak, or be at your fastest, too early, not allowing you to become faster as the season progresses.

For a base, you want to do Long Slow Distance (LSD) runs.

If you want to be a good runner you need to run a good base, and create a good core.

From what you've stated in your question, I'm assuming you really haven't been running much, so you should try to start with about 10-15 miles or so a week. Usually you should try to aim for about running 6 days a week with one rest day, but I don't know your time constraints so you can always decrease that number. You should increase each week by 10% of the previous weeks mileage. So if you ran 13 total miles one week, you should try to run 14.3 miles the next week.

Stretching is important to keep you flexible, helping to prevent injury.

runnersworld.com is a great site that has pages about running and forums to help you train.

Best of luck with cross country!!! :)

Answer 4

u can start by watching what u eat... but after u run do some weight lifting or wall sits and ab workouts to stregnthen ur body