Cross Training Questions

My daughter would like to improve her cross country time. Any training tips?

Her cross country running time was not as good as she would like it. She is only 13 and our season is now over. Any tips for extra training would be appreciated.

Public Comments

1. Short cut?
2. Run faster
3. Sprints, many of them. 220 or 440. My coach use to say Long Distance Run (LSD) several days a week, the other days we would do sprints.
4. why doesn't she ask her coach for tips? Or, ask the high school coach (girls and boys if they different).
5. endurance is everything....breathing exercises are everything look @ this http://cat.inist.fr/?aModele=afficheN&cpsidt=1374066 good luck!
6. Run faster.
7. Building a base is important in the off-season. Running longer runs in the summer will have her ready for cross-country in the fall. However, with someone so young it's very important that she not overdo it. I would suggest never exceeding 30 miles per week with someone so young.
8. try some distance runs. but no to long. dont let her take them too easily though. maker her run them harder and harder on a gradual basis. dont push her to hard, but dont let her be a slacker :P also try doing some small interval workout to build upon her stamina/endurance. make her do like 400/800 at a set pace, and then run either a 400/800 as a small run to let her cool down. if you make her do a 400 at a set pace, do 400 cool down, and do the same for the 800. if you make her run an 800 make her do a cool down 800. id suggest doing 4 400s or 3 800s. but only do this at most twice a week other wise it will push her to hard. also, it is important to do a small warm-up before the actualy practice and stretch after the warm up, and then after the warm up, do a cool down. it might not seem like it is greatly needed, but it is surprising how it makes you feel and how it helps you. try to get her to run daily, just to keep in shape, and then when track season rolls around, see if she will do mid/long distance. if she loves running, she wont like doing the intervals, but she will appreciate what it will do for her.
9. What she should be doing is keeping up her endurance. The key to any runners success is endurance and speed. In longer distances endurance is key, speed is saved for the end. But of course she won't have energy for speed in the end without endurance. In her off months she could be swimming to keep up with her breathing and endurance, that way it is not as hard on the legs, any aerobic activity is good, cycling is another good way to build endurance. These are tips to help break the monotony of long distance running. Because allot of times a break from the norm is what the body needs. And when she gts back to running daily, remind her that hills are her friends :-)