XC training help?

Question

Okay, so I was on track this year. I never was good. (I'll admit it. The best I ever was is second-to-last.) My time on the mile (which I only ran once, i was a half and quarter miler at every other meet.) was a slooooow 8:02. I'm joining the cross country team this fall (8th grade). How should I train? Practices start early July so I need a decent base by then. Thanks to everyone who answers!

Answer 1

To be good at Cross Country, you need to do speed drills. You need to run up to 20 minutes at a fairly fast pace to be fast. But if your just establishing a base, you should run 3-6 miles a day.

Answer 2

Try to work up to twenty miles a week.  Shoot for runs of about 3-4 miles 4 days a week, speed drills (do the same things you did when training for the half and quarter mile) one day a week, and then a long run 6+ miles one day a week

Answer 3

building a base just means your putting in the miles now so you can work on speed later.  so for now start out slow with 20mile weeks and add on every couple of weeks.  never do the same distance all week.  do a short run here and there and then choose one day to be your long distance day and take it nice an d easy.