Cross Training Questions

Anyone know any good workouts?

I want to start training for track. I didn't run cross country though. I want something that I'll be able to stick with until the season starts. I run mid distance and I'm not a very good distance runner. I would really like to be able to run at least 2 miles in a respectable time. ( I'm a sophmore girl in high school) Thanks!

Public Comments

1. maybe one week start a half a mile then 2 weeks after 1 mile then 2 weeks later 1 mile and1/2 then 21 weeks after 2 miles and so ON maybe you'll be able to run a marathon one day which is 26.2 miles which i run every year
2. The only way to run faster is ...... To run faster. If your talking running over a longer distance then order to get a higher pace, speed work helps immensely. there are many versions of speed work the most common is running 400 meters at high speed over and over again. run 400 at an average light pace, maybe 10 minute miles, then sprint 400 at about 7 minutes, drop back to 10 for 400 then back up to 7 minutes, do this about 6 times. Ironically this doesn't really build muscle, but it gets your legs used to moving faster. Other strategies include running a 75/25 or 80/20. that means run either 75% or 80 % of your run at a comfortable pace then the last 25-20 % at a fast pace. Be careful to not do to much to fast, it will take a while to really increase your speed. Also when adding these workouts your chance for injury goes up allot, so stretch right, eat right and rest on your rest days. For more info look up Hal Higdon's book entitled "Run Faster" it really helps.
3. All i can say is just start out slow. Try and run a mile, if you can do that then stick with it until it start to become easy. Then you move onto about a mile and a half. Then you run that until it starts to become easy too. You then just basically add a little bit more and more each time and before you know it you may even be running more than two =) Im middle distance too and ive been running for a long time. But a hint is, if you can run 3 or more miles easy, its going to make your track event feel like nothing when it comes to race day. Common sense?.. but you'd be supprised how many people dont think of it. Hope this helped you and best of luck!
4. make 60 yard-sprints and rest 30 seconds for 20 times. thats a great explosiveness work out. then run a mile. (hope you dont faint after that because i would.)
5. To cross train is to use two or more types of exercises to train . For example, u can train aerobically using both swimming and aerobic dance exercise. Because each activity uses ur muscles differently , u will get a more complete workout.