Joining School Cross Country Team.?

Question

Hi,
Im a guy and next year I would like to join our school cross country team in september. In our area the distance is a 7 kilometer run. How would I go about training for this? Any suggestions?

Answer 1

If you want to be serious about it (and I'll keep this short I know people don't like reading long answers), train 5-6 days a week but you MUST take a day off. It is crucial to rebuild.

Run a long run once a week (i'd say 7-8 miles but you can make it your own) and do a tempo or speed workout once or twice a week. For instance, run 3-4 miles at a target race pace or at about 80% race pace. You can also mix in a workout of 3 minutes on, 1 minute jog for 20 minutes to gain legspeed.

Most days now though, because its summer, you will simply want base mileage which means some nice distance runs. Good luck.

Answer 2

It's good that you're starting now! If the school trains in the summer you could run with them until school starts. You're much more driven when running with a group, and you'll get to know the team and the coach and have a head start on other new kids.

If not, you should run on your own, 6 days a week, 7 if you're really serious (that's what college runners do). If the longest you can go is, say, 3 miles (about 5k) start with that and build it up a little each week. You'll want to build up to higher than your race distance though, so when it comes to meets, you can run the distance easily. Once you get stronger, you should start doing things the team would do, like lifting weights, and speed work (200m sprints, 400m sprints, 800m sprints, 1600m sprints, etc...) good luck!

Answer 3

I was a cross country runner in high school and college, and it was great.

There are plenty of books and web sites about training. They can give you better advice than you will get here.

But here's my advice. Go running almost every day. If you are very serious, go twice a day. You have to gradually build up your distance and your speed. If 4k seems like a diffucult run for you now, then run 4k everyday and gradually add to it every few days. So, as a beginner, your challenge is to build up to where you can easily run the race distance.

After you become more experienced, you want to do things like:
Vary the distances you run from workout to workout.
Vary the speed or pace.
Do some sprints and some long distance work.
Lift weights.

Its much easier if you run with other people.

Always do stretching exercises before each workout.

Answer 4

I was in track and i ran the 1 mile and 3 mile. First make a goal for the end of the week (example run for 50 min without stoping) then the first day run for a time you pick then go higher and higher in time intill you reach you goal. Make sure you strech for 15 min before running then after do a cool down that means walk around for 10 min to cool down.

Answer 5

Get in touch with the HS coach and they will give you the summer workouts that they are doing. They might evan be meeting during the summer.
Its best to do the same workouts the team is doing to build your mileage up to the same distance that you will be working with during the season. Plus the early you can get to know some of your teammates is great.

Answer 6

I'm joining cross country too! Well, you should measure a mile and then start running, if you get tired go to a jogging pace, and then walking if you really need a break. you could do this 5 times or 6, it doesn't matter as long as your running. do this everyday and you'll be in shape.

Answer 7

running on inclines and declines for about 2 to 3 miles maybe more, would do you good. i just know about miles sorry i believe a mile is longer.