How should I train to run long distance on a track team?

Answer 1

The best way to get ready for the track season is to run cross-country this season. If you are not able to do that however and are training on your own, the best thing is to just get out and run 4 to 6 days a week. Vary the kind of running you do. An example of a schedule might be: Sun: long run (start with 4 - 6 miles if you aren't in good shape yet,) Monday, a relaxed run, Tuesday - speed work out on the track (1 mile warm-up, 6 x 400's, 4 x 200's w/ 1 - 2 mins. recovery in between and then 4 x 100's and end with a mile cool down and stretching,) Wednesday - relaxed run, Thursday - tempo run, Fri. - cross-training (bike, swim, weights, etc.,) and Sat. - rest.
Then increase your mileage by 10 % each week. Try to do a 5 or 10k race once a month too. This lets you Gage what kind of shape you are getting in for your distance races.
Go to www.Runnersworld.com for more suggestions.

Answer 2

Assuming you're in good shape ...

You're training towards lean muscle mass. In the gym, medium weight and high reps (3 sets of 15 reps, one set to failure). Do 3-4 exercises per muscle group, and leave 48 hours before exercising the same area. General rule would be triceps and chest one day, then back, then shoulders and biceps, then legs. If you're going for running, feel free to throw another leg day in the mix. Exercise 5 days a week, cardio 6 days a week. Don't always do the same cardio, either.

Focus on extending your cardio. If you can run one mile in 6 minutes, tomorrow try to run it in 5:50 or go for 2 miles.

Answer 3

hey person i started running cross country juss alittle while ago. juss run a little more every day. like day one run 10 min with out stopping then juss increase ur time gradually. eventuall u should be able to run farther than before and faster too.

Answer 4

if you're just starting, start running with like 3 miles every day. but then if you're experienced, just do the mileage you're comfortable with, then some sprints like once a week. you need a little speed always

Answer 5

if u have a treadmill... run till u puke hahahhaa basically.... but u should just run im guessing... and make sure u hydrate to have ur full performance and everything... i guess theres no real secret just practice at it maybe do squats get stronger... and basically thats all u can really do

Answer 6

Run

Answer 7

in sand.