im a cross country runner and i need to get in shape fast?

Question

last season i was really close to states as a freshmen in high school i want to get in the shape i was last year at the end of the season i was runing like the course in 22 minutes now my first race is like september 2nd and that was the course i got the 22 minutes how ccan i get in peek shape like last season?

Answer 1

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 2

I'm also an athlete from experience/the best thing I can tell you is that / getting eveybodys advice will only confuse you/ you need to talk to your coach about what you need to do /you can't listen to everybody because you will burn yourself out before the season even starts/ the only thing I can tell you is when you start practicing for the season with your coach try to beat the time that he sets up for you at every practice/practice makes perfect/remember you dont want to peek to early/ you want your body to peek at the right time/you want a long season not a short one Good luck

Answer 3

You need to run 500 miles during summer, you should have started in june, 22 minutes for 3.1 is a good but not great time. Next summer start training earlier.

Answer 4

You will get out of it what you put into it. You will reap what you sow. Etc., etc......alot of hard work. In other words, dont expect to go to state if you havnt trained harder than anyone else that is there.

Answer 5

Ummm, my guess is to run....