Cross Training Questions

Can someone make me a running plan to start training for cross country?

I want to start cross country and my friend who runs sad that it would be a good idea for me to make a running plan on how much I will run per day and per week etc. and he even said maybe even changing my eating habits. Can someone make a plan so I can get into shape? I am not in the best of shape so nothing to much. Thanks! =]

Public Comments

1. Monday-run ten minutes on the treadmill Tuesday-leg curls, leg lifts, squats Wednesday-recover relax, work upper body Thursday-increase running time to 15 to 20 min Friday-leg train Saturday -recover Sunday-go out enjoy yourself Foods to eat- re arrange your menu- if you like pizza, choose the thin crust, if you go out for a burger, order it with no sauce, nuts with no salt or additives, changes cooking oil to olive oil, Go to womens health.com
2. I suggest that you go to runnersworld.com. There is a "smart couch" that will help you design a program and more information regarding running than you will ever receive in this thread.
3. As an experienced cross country runner, I can still remember when I first started training for the season. Monday- 1 mile jog/run Tuesday- leg curls, squats, and leg extension in the weight room. Wednesday- 2 mile run Thursday - speed work, such as quarters on a track. Friday- 1 mile run. To other people it may not seem like the best plan, but I can tell you that I have got my time down to 18:30 in the 5k.