Whats a good running workout for me?

Question

I'm 15 and i'm going to run cross country this...what's a good starters workout for me? The first meet is next friday!!!someone help

Answer 1

There is not much you can do in only one week to improve your conditioning. Run easy for a few days. Run a little farther than your race distance. After a few easy runs do a tempo run where you push yourself at about 80%. Run easy the next day, and then run 3 to 4 mile intervals. Run them at your projected race pace with 3 minute rests between. Then run easy until Thursday, the day before the race. That day go out and warm up, do some strides and then rest.

Answer 2

First of all, buy a pair of ankle weights. Then, wear them anywhere you go go. For example school, outside. Plus run miles with them. You can start from, 5 or 10 pounds and gradually increase.


Hope you do good

Answer 3

Heel Raises

Answer 4

Run more miles then your race will be on most workouts. Then work on speed and do some tempo runs.

Answer 5

You need to be able to do things. You need to be able to run far enough to finish. You need to be able to run fast enough to do well. At least once a week, two would be better run a distance at least twice as long as your racing distance. 3-4 times per week do sprint work. Rest at least one day per week.