I have never ran Cross Country but i m a descent runner. i do inoor and outdoor track. My mile time is 5;10. I m a frehsman right now at high school. I do abotu 7 miels a day and 14 miles on weekends,:7 in the morn and 7 at night. and i was thinkign aotu boosting that up to 18 miles a day over the summer. ( in the morn and 9 at night. Any help will be greatly appreciated.
135904
You might be better off varying your distances. One well known book on distance running suggests that you break down your workout week like this:\nday 1 15%\nday 2 10%\nday 3 20%\nday 4 5%\nday 5 15%\nday 6 30%\nday 7 5%\n\nBased on roughly 60 miles a week that you plan to run, that would give you runs of 9, 6, 12, 3, 9, 18, and 3. \n\nI would make one of the 9 mile days a track workout with a couple of miles of warm-up, a couple of miles of warm-down and hard interval work in between -- repeat, 400s, 800s, 1000s or miles.\n\nI think that 1 good workout per day is better than 2 half-effort ones. If you want to run a second workout, I would only do an extended warm-up and stretch to get the kinks out from the night before.\n\nTo run 16:30, you have to average 5:18. You probably need to get your mile time down under 5:00, in order to able to run 5:18s for 3+ miles.
134945
I personally run the mile, as a highschool Track runner, so I know what you mean. I can tell you this-nothing anybody says on here is going to help you. Maybe you're like me...and one day it will just click. I had a really funky day once...and I got like a 5:24 in the mile...and as I came in for the last hundred meters...I ran into a guy and fell. I later bombed in my 3200 meter also...I decided that day I'd never accept that again, and since then I have been training my hardest. It needs to come within-figure out what can do this for you. Athletes aren't just talent, they are motivation.
387972
Bag the weights they are not the best thing for distance running.  I use to run repeat 1/4.  Here was a typical speed practice for me.  7-10 LSD then to the track after about a 10 minute recovery jog.  I would then run 1/4 under 65 until I hit 20 or if I went over 65 on anyone of them.\n\nA good friend of mine swears by sprints up hills.  I also Incorporated this when I quit running and started coaching.  Had great success with it.\n\nI also found that I could reduce my mileage if I upped my speed.  I would do my training miles in a sub 6:00 minute pace.  That way if I had an hour I knew I could get in 10 miles.  Yeah, there were some days I went to work smelling bad but I got my 10 in for the day!\nThe speed issue is so tough because of the increased risk of injury.  It is a fine line but once you get there it is like magic.\nBest of luck
183384
I have no tips for you on the high and triple jump; usually jumpers are not also distance runners, unless they are decathletes.\n\nAs a distance runner, I think pace will be the most important.  In the 800, I would tell you to go out relaxed (but fast) the first lap and hammer the second lap.  This led me to my best time.  Everyone thinks they can sprint out in the 800 and hold it, but that is nearly impossible.  Your times will be faster (and you'll have more fun chasing people and passing them) if you save a little energy for the second lap.\n\nAgain, for the 1500 (like anything that involves distance), pace is important.  Too many people go out fast, die in the middle, and then try to sprint in if they have anything left.  If you can avoid getting caught up in how fast everyone goes out in the first lap, you can make a move in the third lap when your opponents are tired and really demoralize them.\n\nTry these pacing strategies in your earlier races, so you know which one you want to use for your regional/sectional/state races later on.  Some people like Prefontaine made a habit of going out hard and just keeping that pace through sheer guts.  Some people with exceptional closing speed will run just fast enough to keep up and then sprint in.  I happened to be a fan of letting people go out hard early and then catching them when they're tired.\n\nAbove all, ask your coach for advice... that's what they get paid for!
471156
Well the two are so different you almost cant compare. i would pick cross country but here is why. i feel although track is still difficult cross country is harder because:\nIn track: the distance is short (but fast) and you can let your adrenaline take you a long way. In cross country, the race is so long that you must dig so deep in your will and really "do it." Also in cross country you must control the adrenaline factor or less you may run your first mile to fast. Track is very competitive but when everyone runs togther in cross country, its truly a intense speculation that makes all the harship worth while
145814
Yes, I run for the high school track and field team. I do the 800 meter run, the 1600 meter run, the 3200 meter run, and participate in the 4 X 400 meter relay. My strength is in the 3200 and the 1600, but I want to get my speed up to run the 400 and 800 faster.\n\nGood luck at your district meet on Friday!
352737
You usually have to work up to the distance, though I suppose (not meaning to be discouraging) that some people - especially those who have been active with similar physical activities can do that the first time they try.\n\nI started running routinely at age 13 (though have alot of natural ability - always won the 600 yard run in grade school for the President's Physical Fitness Award) because I went out for track (actually wanted to play baseball, but didn't make the 7th-9th grade team as a 7th grader, so ran the mile on the track team instead and never looked back). That is what got me running as a teen and I went further and faster as I trained. I did not end up being spectacular, but it is a habit that is still with me to this day - went out for a brisk mile & a half today. I mention this so you know that though I don't break records I know quite a bit about running doing it to keep in shape for 30 years.\n\nI suggest to do what comes natural. I.e., don't be concerned about how you breathe, because your body will take in air as you need it. Good form can help breathing by making air go in & out of the chest easier - but good form is usually what is comfortable. I also suggest to resist the temptation to sacrifice a good stride to get that 30 minutes in. If you stride naturally and at a brisk pace (though it can be comfortable rather than punishing), you won't injure yourself as you may holding back and thus putting stress in the wrong places. The body was made to run fast! So work up to 30 minutes at a good pace - it may take awhile, but you'll get there if you want it.\n\nYou'll probably start getting shin splints at some point. That is okay, but take it easy if you do then start back again. You don't want a stress fracture though. It is not good to run *too much* when the body is still developing alot - 30-60 minutes is fine.
8193
Whoa! Slow down, there. It'd be awesome if you trained that much, but you've got to do some cross-training (some weights, some biking, some swimming) or you could get stress fractures from all that running. And you've got to gradually increase the distance you run. It's no good if you suddenly ramp up to 15k a day.\n\nIf you train consistently, though, and don't run into any problems (no pun intended), you might cut your time by 4 or 5 minutes. It's really hard to say, though.
639354
I ran CC back on year in HS. We only ran 2M courses and my best was 11:17...ugh..but I only did it for training anyway, I was really a sprinter.\n\nNow that I'm 44, I can only run distance as the speed is all gone...lol! I run some 5K/10Ks, and my PRs are:\n\n5K - 22:19 (7:06 pace)\n10K - 45.39 (7:35 pace)
670287
Not to throw cold water on your ambition, but there are a lot of high school runners who jog their warm-up at 8:00 per mile.\n\nThe good news is that you have all summer to get in better shape before you cross country practice starts in mid-August.\n\nYou should check with the team coach to see what he/she reccommends for a summer workout schedule.\n\nYou are going to have to race 3+ miles so you should start working on increasing your distance. Start out by running until you are tired, then rest by walking for about half the length of time that you ran. Then run again.\n\nWhen you get comfortable, lengthen the runs and shorten the walks.\n\nYou should also run shorter distances than the mile, but at a fastere pace.\n\nYou will probably be running over hills so you should find a hill and run up and down that about once a week.\n\nAs far as high school standards, top high school runners can run 5K in around 15:00 which is better than 5:00 perl mile.\nFor cross country, I would work up
161145
Depends on how much running you have already done in preparation.  If you are in reasonably good shape then you should be able to do some 10 or 12 mile runs. The problem with marathoners is they over train and run way too many marathons. That is not healthy. The body needs time to recover from the extreme strain put on the body in one marathon. I would vary the training. I would run 12 miles one day, then the next dsy fartlek five miles. Then take a day off.  The 12  miles is both warm up and good pace. The fartlek is a variety of paces over five miles. For example: Run a warm up then increase pace pretty good one mile, then jog very slowly with arms dangling, catching your breath, then hit it again for half a mile hard, then slowly jog dangling your arms, catching your breath. Then hit it again. Vary the distances and slowly toward the end run some sprints during the hit it phase. Get plenty of sleep and eat a well balanced diet. Drink plenty of water. Eat fruit and veggies for the electrolytes. Now if you are in poor shape then you are going to have to take baby steps. You have to run a 1/4 mile before you can run a 1/2 mile and you have to run a 1/2 mile before you can run a mile. You get the picture. IF you are not ready for the marathon, then pass it until you are ready. No one holding a gun to your head to run it. Be sensible.
108297
The most I ever walked in one 24 hour period was 66 miles.\n\nSafe, is completely different.  Although you say you walk 5 miles, how long have you been doing it?  how often do you walk 5 miles? Is it flat or heavy terrain?  do you wear gear, or light? etc.\n\nI would say if you do already at least 5 miles a day and it is already comfortable (i.e. you don't stop, constant pace, and your heart rate does not increase much by the end), you can pop it up 100%  to 200% for a day within a week.  So, 15  miles should be tolerable.\n\nI would monitor your heart rate.  watch your baseline,and as you see it increase try to keep it at 50 - 70% above it... See how far you get within the same time as it takes you to do the 5 miles walk currently.  This should give you some guideline how much you could handle...\n\nYou should be able to keep a 3 to 3.2 mph speed.
516236
Ok. Before dinner rune 5 or so  miles. then the next day take the day off. Repeat till March. Cross Country also increases you abiltiy to run.
320231
your mile time is subjective. it depends on your area and your schools division, etc. but i would say its a good start for a frosh soph. one thing is for sure, you can't train for both sprints and distance. if your doing basketball. i would choose sprints, if your doing XC then distance (of course). I would disguss it w/ your b-ball coach.
490520
Track season is the greatest time of the year, next to basketball of course.\n\nTo improve your time, you need to be sure to get in plenty of miles--even though it's not a long race, miles help any runner above the 200m.\n\nAlso, don't forget about the quick stuff. A 200-300 yard hill is an excellent workout for middle distance runners. All out, all the way up.\n\nRepeat 200's, 300's, 400's, and 600's are crucial too. (Obviously not all at the same time)\n\nA big part of running well, to me, is having someone to run with. Take a friend with you, and if they aren't as fast, give them a head start, and work to catch them.\n\nAs far as diet goes, make sure you consume enough calories--a big mistake that a lot of girl runners make. Make sure you have a good balance of carbs, proteins, and fats, too. Also, make sure you get plenty of iron. Too many runners have collapsed because of anemia. Hope this helps! :D
217176
Cross Country and Track are Awesome!\n\nWhen I was a Junior in High School I ran 15:09 for 5k.  I was State Champion my Senior year in Cross Country.  I was a 5 time State Champion in Track (2 State Records 1600/3200).\n\nMy PRs are: 400: 50.7; 800: 153.4; Mile: 4:11; 3000m: 8:44; 5 Mile: 25:27; 10k: 33:08; 10 Mile 53:43; and Marathon: 3:28\n\nOh and I have been a die hard Nike fan for years!!!\n\nAlso, Cross Country is better than Lacrosse, as a matter of fact in college I had several Lacrosse players get mad at me for beating one of there players in a contest!\n\n"Distance Runners Keep It Up Longer"
556326
Hi! I'm a certified personal trainer with 10 years experience. I am wondering if you'd been running prior to this? Did you just decide to take up running then do 2 days in a row? Running is a high impact sport. It is best alternated with lower-impact activiities. Whether you were running before or not, it is better to run every OTHER day and let your muscles get some recovery time. Muscles don't get stronger with exercise, they get stronger AFTER exercise, during the recovery period. Rest is essential to muscle growth and fitness advancement. Doing light workouts on the days between allows more blood flow to the overworked muscles and speeds up recovery time. Taking 1000 IU's of vitamin E has also been shown to reduce muscle soreness by repairing muscle oxidation on a cellular level. Running 3 days per week is excellent for cardio fitness, but every day of the week ABOVE 3, increased your chance of injury by 100%.  I would recommend talking with a trainer who has a certification from ACE, NASM, ACSM or NSCA. Those are the 4 best certifications out there. There are more than 200 others that are just paper. Let them design you a program. Some trainers will even do some muscle tests on you to find out if you have muscle imbalances or problems. The orthodics might be hurting you, not helping. Please seek professional advice. It could save you some serious injury for a very small price.