Will i see results if i run 4 miles a day?

Question

im 15 years old and im starting to run 4 miles a day for cross country coming up in september! im gonna be a freshmen and i was just wondering wat results ill see by september if i keep running 4 miles everyday!?

Answer 1

You need to vary your miles. Start the week out with an easy run. Then next run should be longer. The next run should be a little shorter. Your long run of the week should be just that, the longest run. Then you need a rest day.

Example: Monday - 4 miles, Tuesday - 6 Miles, Thursday - 4 miles, Saturday - 8 miles.

If you want to add endurance and more miles, simply run a little further every week. If you want to get faster, add sprints, tempo runs, or plyometrics to your routine to help build it up. You can also add the bicycle on your off days to build up your cardiovascular system without wearing out your legs and build up your endurance.

Answer 2

This will give  you a good distance base, but you need to stress yourself to improve  your racing.

Do a tempo run once or twice each week.

Find a 5k race to run about every other weekend.

If you only run the same 4 miles everyday your body is going to adapt to that distance and speed and you will not get better.

Answer 3

Hi, I also run cross country so I'll can relate. Four miles starting now for September is AMAZING. You will definitely see an improvement. However, you may seem like your doing really well, but do not feel discouraged when you go to your first practice and the older runners are faster or stronger- they just have experience. Believe me, if you run 4 a days until September, you will be great shape. But if it's your first time running that much everyday- try maybe 2-3 for a week and then 4 the next week and maybe you'll even hit the 5 and 6s. Don't push your self too hard- but if you feel comfortable, don't be afraid to go for more. Hope this helps and Good luck on your season- you'll do great.

*plus unless your team cuts people (most don't) than you have nothing to worry about! YOU WILL get better during the season if you feel like you're not at your peak though!