Cross Training Questions
Training for track/cross-country??
I'm in eighth grade and I want to start track and cross-country in high school. Substantial running experience. I run about a six mnute mile and I want to improve in endurance, speed, and power before August. Starting after Christmas???
Public Comments
- bench press!!
- I run both of them too and im going into highschool as well. Im guessing you run distance since you run a 6 min mile so what my coach has us do is, sets of 200's for endurance and speed-repeated and hill drills for working on those. He tells us to get enough speed going down and sprint up the hill
- well we have something in common becouse i run track/cross country too. six minutes is really good but it could be better. i myself am a sophomore and i run about 5:30. For an eighth grader thats excellent. when i was in eighth grad i ran about 6:15. Im definetly sure you can change your time for the better. here are some things you can do: 1. drink plenty of WATER, you want to make sure you dont dehydrate. If you are running very long distance drink enough electrolytes (e.g. Gatorade). 2. NEVER forget to stretch. the more flexible you are the faster you run. here are some great sites i found just for you: http://run-down.com/tips/index.php http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/ 100 tips on running. http://www.military.com/NewContent/0,13190,Smith_061005,00.html here are some workouts
- you are just entering high school so don't worry about bench presses, don't worry about 200m repeats or hill work outs. what you need to do is go out and run. just run around town or where ever for about 30-60min, if you feel good one day go longer and vise-versa. the key is building a strong endurance base to build on. if you don't have a base then speed and power training will not help you
- do some weight training and keep running at least 3-4 days a week. if you talk to the high school coach you could probably get some ideas for more workouts. i know that at my high school the junior high kids can come run w/ the high schoolers to train if they want to. good luck!
- for XC you should just get out there and run. you are in pretty good shape and you'll do fine.. but (like you said) you need to build up endurance. begin running without stopping/walking for 25-30 minutes... then build it up to 45 minutes when that gets to easy... and so on. If you have access to free weights or a gym.. start doing light reps. Just try to build up your overal strength.. it'll help you in the long run. good luck!
