Your spring should be taken care of with the track workouts. I assume you are middle to long distance runner (400 m and up) during track. If not, you may want to consider stepping up the distance you race in track. Talk to your coach about that.
The real issue will be your summer. As a rising sophmore, I would suggust somewhere around 40-50 miles per week. Here is a link to the summer workout plan of Neuqua Valley (they won the national cross country meet this year): http://www.nvxc.net/workouts.php. If you do their suggusted workouts (3/4 of what is listed for sophomores), you will have an excellent base for your school's season.
XC is technically a fall sport, but the winners are decided in the summer. It is all about who gets out there and does the miles. You will have to work hard to fit in your training and summer baseball. Be smart about it. You sound like you want to be good at XC if you do it, so just remember your goals for the summer are a) build a base and b) don't get injured.
good luck.
2007-12-10 04:42:57
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answer #1
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answered by blah 4
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You most definitely should!! Cross Country is a sport where you try to improve your own time, and stuff. You'll get better by the end of the season for sure, and you will be very proud that you went out. The good thing about cross country is that pain is only temporary. You might have some pain when you start, but it's nothing compared to the glory you feel when you have finished a race. You should at least try it and see how it goes. You won't regret it, and your team will be there for you 24/7. I am also pretty sure that there is someone else on the team in the same boat as you. Good luck to you!!
2016-04-08 04:54:07
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answer #2
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answered by Anonymous
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When i ran XC it was the same season as football, i guess your H.S. is set up differently.
I think the mornings are XC training time. You can run in almost any weather but on the really cold days, you might want to run when the day has warmed up. The rest of it is about working up your distance. Pick up some issues of Runners World for inspiration.
2007-12-09 15:09:09
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answer #3
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answered by TheOutlier 2
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The most important thing is to run regularly. A 5K is totally doable for almost all reasonably fit people even without running before, so you should be totally good. Here's a link for a "couch to 5K" plan: http://www.coolrunning.com/engine/2/2_3/181.shtml I think you probably could start partway through it, but the important thing is to stick with your plan!
Personally, I'm trying to train for a 10K or maybe a half marathon sometime this spring. I regularly run about 4.5 miles (which is what, 6 or 7K?) and ran a 5K race once, so this is a new challenge for me. I think we can both do it, though! Good luck!
2007-12-09 15:09:10
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answer #4
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answered by ostraussey 2
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Doing a lot of cardio is going to be the best bet. I personally think that running a lot of slow grade hill inclines(like a 10% grade) over and over again helps. I did this in Cross Country and within a week, I improved a lot. We did like 50 runs up a slow grade hill for about 200 meters and then a slow jog/walk back down.
2007-12-09 15:03:00
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answer #5
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answered by karisob 3
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Dont listen to ANY of these people dude. It sounds like your XC team is pretty good, and I would expect that the coach knows what he's doing. GO TALK TO HIM! Asking for people's advice on Yahoo Answer's is just not the best thing for you. Starting XC is a critical thing and you need the advice and knowledge of YOU'RE COACH, NOT YAHOO people. LOL..
2007-12-10 06:22:17
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answer #6
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answered by Anonymous
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You have given a good life history along with your sports ability and you may have talent and stamina enough to do cross country. Since you do have a coach in the sport who is probably more knowledgible than all of YA put together, wouldn't it be a better idea to consult with him? Shouldn't he know the qualities required to succeed and methods of training?
2007-12-09 15:08:49
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answer #7
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answered by googie 7
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all right, i was my teams captian for 2 yrs.u keep ur rytham ull feel it at first but push through it dont break ur rytham very important after about 5 mins of this ull reach what runners call a runners high ull feel really good. this is a good place for a beginner..it helps u get miles under ur belt..but running not all there is to running push ups situp and leg lifts. thatll help ur lungs get to that new level.. but time is a big part of this. hill work is ok.. u run up for power and down for stride.both are very important but thatll come after you get to ur lung shape..and 5 k is a step up from 1.5 miles .. but we had a kid last yr really step up.. dont let it scare you.. running is allllll about stepping up to the next challange... what would help me.. but i dont kno if ull get this.. but id say really soft secs before id run any thing....(lets fly) gives me goosebumps and gets u in ur mind set
god speed .. and keep ur knees up
2007-12-09 15:23:25
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answer #8
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answered by cameron b 3
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Start small, do what is comfortable at first, then begin to slowly increase the distance every other day. Have one day of rest every week. excersize the rest of your body and stretch as often as posible. Drink lots of water, avoid caffinated drinks and chocolates. Avoid sweets and heavy startches. Do breathing excersizes before and after all of your runs.Visualize your races as in the lead and as the winner. Stay focused continually.
2007-12-09 15:08:25
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answer #9
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answered by PROCTORJR1 2
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Just run more and more everyday. Set harder goals for running! Keep doing that until you get a good time! Increase your stamina for your legs! Hope that helps...
2007-12-09 15:03:07
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answer #10
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answered by flatulence 3
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