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Cross Country Training?

I am 14 years old girl and wanted to try out for cross country in the fall. My fastest mile is 15 minutes, and i can only run 1 mile at a time, so i wanted to know if i keep training from now will i be able to do okay at try outs. I know i am really out of shape but do you think this is an unreasonable goal. Also, does anyone have a specifc training tips.

Public Comments

  1. Go for distance first, then speed. Then, work faster, a little at a time.
  2. Um. Okay, do you run or jog slowly the mile? I'm nice, but I'v gotta say that's an awfully slow time to be your fastest..Or did you mean 5? If it is 15 minutes, I would recommend you run in general everyday.
  3. just keep on trying. cross country is a great sport. join and they will take care of the running conditioning. keep positive attitude, i warn you.
  4. of course you can i use to run a 8 min mile know i run a 4:40 mile all you have to do is run every day, NO RUNNING ON TREADMILL. you have to go on road runs and track starts soon so you should join track that really helps. If you run on mile the first day then run a mile and a half the next day and two miles the day after and so on RUN EVERY DAY
  5. Just keep on practicing. I've found what's really helpful is to run up and down hills really fast. Try doing that over and over again, plus running about 3 miles. You can do 1 mile at a time, because in my training the coaches help you, too. ^_^ If where you live is not hilly, try calisthenics and wind sprints. Hope I helped, and good luck in cross country! Have fun!
  6. You should continue praticing for cross country. If you don't continue training, and you're trying out, you won't be used to running a mile in 15 minutes-which means you might be running a mile in-say, 30 minutes. The time extends if you don't practice because you're not used to it, and if you continue, step by step, you might be able to decrease your time limit for running a mile in 15 minutes since you're so used to it. Make sure you ask the coach how long the run will be in the real meet. It'll help to know how long it takes you to run in a certain distant. Also, ask if there are any hills in the real meet. There was tons of tall hills where I ran for cross country and they sure were killers! If there are hills, make sure you try running up and down TALL hills. And don't only practice for a mile. Extend the distance a little each time, just in case at the meet you have to run more than a mile. Keep extending it and everything will be a piece of cake. Eat more healthy foods and drink lots of water too. Good luck in cross country!
  7. No it is not not reasonable. I play midfeild on my soccer team and it requires a lot of running... here is what I do to train during my off season: run up and down the stairs/ or a steep hill for 3 sets of 5 min each I also do speed ladder drills here's a link to some drills: http://www.sport-fitness-advisor.com/ladder-agility-drills.html Since speed ladders are normally kind of expensive I normally draw a ladder on my sidewalk with chalk Also just work on doing push ups and sit ups at home, this helped me a lot. Hope this helps and good luck!!
  8. you'll have to work 24/7 well not that much but you get the idea and thats slow if you work hard your tim might get down to at the most to 30min for a 5k try tennis
  9. You have a good goal in mind. You will be ready for fall if you keep training. Increase your distance for your long run10 to 25% even if you have to slow down. Also go to a local track and try some speed workouts. 400 meters and 800 meters at faster than 15 minute pace. Good Luck
  10. ok......i sucked at running then i ran in cross country and was shocked at how much you can improve in just 1 month. Anyway u should run on a bike trail or around a block if u have 1 near by everyday if it is a block run about 3 times if it's a bike trail go about 2 deoending on the size!!! this should help you inprove to get faster and run farther!! also strech before and after you run because it helps your muscles relax!!-hope this helps good luck
  11. I have been running for 8 years now and would recommend the following: I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!
  12. That is a horrible mile time. Usually for high school meets, you run for 3 miles or 4 (if you are a boy) Most average girls get 8:00-9:00 for a mile time. So you really need to get training. Just buy a treadmill, breathe through your nose, and out from your mouth,
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