help my running tips?

Question

i run high school Cross crountry i ran a 18:31 as 10th grader i want to lower it to the low 17s high 16s i av been running about 1 1/2 a day and 20/20 ( pushups/situps) and jump ropeing about 5 mins can anyone help me out with a better work out


we run 3.1 mile

thanks to whom ever helps

Answer 1

Ankle weights are the worst thing possible for running fast. Speed comes from strength and form and the weights will throw off your form. Imagine driving a car with a boot on it!

For a 3.1 course, you don't need the big mileage. You should have several months of consistent running and then get into some speed work, hill work and distance. But not all in the same week!

Once a week, you should run on a track and run a slow pace, then run at your goal race pace back and forth for a couple of miles. That will get you used to going fast and changing the way you move your legs. Think about standing up straight, no hunching, and how your arms counter the momentum generated by your legs.

The next week you could make friends with a hill and run up and down it at a reasonable pace, not too fast.
Once a week, like on Sunday, you can do your big distance by adding a mile each week until you got to 8. That should be enough for improving your 5k runs.

And make sure you get a couple days of rest each week. Your muscles need to heal to get stronger. The day after a rest day is fun; the speed is just there!

Answer 2

Running with ankle weights will actually hurt you more than running without them. The ankle weights put undue stress on all the tendons/ ligaments in your lower leg all the way up to your knee. The ankle weights cant actually cause injury. To get down to those times you need to build up your base mileage right now in the summer by doing mostly easy runs. After about 6 weeks of building base mileage, then start to add harder speedwork or tempo runs into the mix. I typically take 1 day off a week but some people take 2 spread out throughout the week- it's really up to you. Hill work is always good. Once the season actually starts with practices in August, then listen to the workouts your coach has set for you, and then also start going hard in speedwork. Good luck with your goal. Mine is similar- my PR is 18:52 but i want to run around 17:40s not low 16s.

Answer 3

You would be best suited to build your milage up to around 30-50 miles per week depending on what you can handle. If you are going to be running this kind of milage, i would drop the jumping (too much impact). If you want to cross train, biking and swimming are best (less impact, great aerobic work). Within your typical week, try around 3 easy runs, 2 faster runs (workouts, tempos), 1 rest day, 1 long run (about 20% of your total weeks milage). 1 or 2 times per week, you may also want to try some accelerations after your runs (accelerate for 25 meters, hold sprint for 50 meters, deaccelterate for last 25 meters). Weight training also helps, but is not neccessary.

hope this helps

Answer 4

1 1/2 a day isn't going to do it. You don't need to run 30-40 a week, but you do need to push your mileage up significantly. You'll also want to do a lot more strength training than a handfull of pushups and situps. Work in one good weight session each week that hits the major parts of your body, back, shoulders, chest, and legs. Be sure to work both the fronts (quads) and backs (hamstrings) of your legs or else you'll start pulling muscles. Also be sure to stretch a lot after every workout. That is way more important than stretching before.

You don't need to run every day. In fact, you're better off not running every day, but increasing your mileage and letting your body have at least a couple of days off each week to rest.

To run that 5k competitively, you should do one interval type workout, one pace run, one long run, and one mileage run each week. Quarters and halves are good intervals for that distance. Since you're looking to carry about a 5:30 mile pace, you should probably be able to run eight 70-75 second quarter intervals, or four 2:15 - 2:30 half intervals.

For your pace run, you should be running 3 miles at a 6:30 to 6:45 pace. For your long run, you should be running at least 5 miles. Pace for that one isn't as important as just making the distance and finishing strong. For your mileage run, a 2.5 to 3 mile run will do fine. Again, pace isn't that important as it is just to maintain form and finish strong.

That should give you somewhere in the range of 15 to 18 miles per week of running. You might want to bump up the long and mileage runs a little, but that's up to you. The important thing is to always finish every run strong, and don't hurt yourself doing it.

Answer 5

ok you have to make sure you have the right stride. You need to pump your arms at a 90 degree angle. Run with your knees at a 90degree angle. Land on your toes, and push through your hips. It helps you run faster, while getting less tired at the end.

Answer 6

run with wieghts on your ankles