I'm a runner, only 14. I started running 2 years ago, and have been in track (long distance) for 2 years. Since our coaches don't make us run that far, I can only run up to 2.5 miles without stopping.
With stopping, I can run 3.
It's pretty pathetic, but, I've gotten high places at track meets before.
I want to be in cross country in high school. How can I run longer distances?
2007-06-01 07:30:32 · 10 answers · asked by lacantante 2 in Sports ➔ Running
Use four training sessions per week. One should be an interval type session for building speed. One should be a pace run. One should be just a mileage run. One should be an LSR (long slow run).
At your level, the interval run should probably consist of 6 hard quarter miles with 6 rest quarters. The pace of the hard quarters should be approximately the same as a quarter of the fastest mile you can presently run.
The pace run should be just slightly slower than your race pace. If you can run 8 minute miles for that 2.5 miles at your absolute best, the pace run should be at 8:10 or 8:15 pace. If your current max is 3 miles, start pace runs at 2 miles.
A mileage run is just to log miles. Just run that 2.5 miles at an easy pace that doesn't hurt, but does make you know you're running.
The long run is where you build the miles. It doesn't really matter if you stop, but instead of stopping, try just slowing way down until you get your breath back. Run at a slow pace, probably a minute slower than the pace run times. If you can run the 2.5 now at a hard pace without stopping, you should be able to do a 4 mile LSR. The goal of this run is to run substantially farther than what you normally do. Pace is not important.
If you want to be a runner, you should subscribe to a good magazine. I subscribe to Runners World. They have very good information for all levels of runners.
2007-06-01 07:47:24 · answer #1 · answered by thegubmint 7 · 0⤊ 0⤋
You have to be able to work your way up to the distance. Run at a steady pace, it may even be slower than what you usually run 2.5 miles at. Slowly work your way up to longer times when running. Don't focus on the miles, but rather the minutes when you are training. Start by running 30 minutes at a STEADY pace. Stretch and Drink a lot of water to get the lactic acid out of your legs (that is what makes you sore) and then the next week move it up to 35 minutes, every other day. Don't over do yourself, or your body will pay for it. You're still growing because you're only 14, so don't burn yourself out. You have plenty of years to be a good runner!
2007-06-01 08:25:21 · answer #2 · answered by bseig06 3 · 0⤊ 0⤋
The previous answers have very good advice.
You should run Every Day.
Cross Country is harder than track, but it's more fun too!
By the way, 2.5 miles is not pathetic! I could only run about 1 after track season. Track just doesn't push you like Cross Country does.
2007-06-01 14:35:09 · answer #3 · answered by je_cat 2 · 0⤊ 0⤋
"So my question is, will cycling improve my ability to run?" Nope. Cycling & running use different muscle groups. Example #1) I have a gimpy back & arthritic knees - but this old man can still ride 25 miles a day or more. Can't walk over a block or so without a cane! Example#2) On a 25 mile sponsored group ride last year, one guy who swore to God he jogged/ran 5K to 10K daily could not complete the ride. Crapped out at about the 20 mile mark.
2016-03-13 04:03:58 · answer #4 · answered by Anonymous · 0⤊ 0⤋
If you are a good runner, sometimes its a mind over matter thing. Why not go out for a run for 30 minutes and not worry about the milage. I think you're more stuck on length and not just going out there and doing it. Listen to your ipod or whatever and jog easy. You'd be surprised how far you can go! Afterwards have your mom or dad drive the route you ran and clock it on their odometer. Have fun!
2007-06-01 08:58:03 · answer #5 · answered by schmidtee 4 · 1⤊ 1⤋
Yea like everyone else said, just add a lap each time you run. Maybe run a little slower so your body can adjust to the distance a little better.
2007-06-01 09:00:52 · answer #6 · answered by Mrs. Martin 3 · 0⤊ 0⤋
Set goals for yourself and increase distances every week, push yourself for better times and eventually you will be able to run longer and faster. It helped me to train for my cross country team.
2007-06-01 09:08:56 · answer #7 · answered by Chris 2 · 0⤊ 0⤋
run just a little bit more every week....like an extra lap for a whole week...then add one more the next week...
if you need to add another every 2 weeks...but just slowly work your way up to your goal!
2007-06-01 07:39:00 · answer #8 · answered by paul 2 · 0⤊ 0⤋
http://www.coolrunning.com/engine/2/2_4/...
http://active.com/active/
2007-06-01 11:45:52 · answer #9 · answered by MA 2 · 0⤊ 1⤋
keep pushing further and further everyday.
2007-06-01 10:35:06 · answer #10 · answered by Silly BaBy505 1 · 0⤊ 0⤋