Cross Training Questions
summer Training Program for cross country college runner?!?
Im running cross country at a small university...i have gained a little weight since i got outta season and need to start training for the next season. whats some effective ways to get in XC shape?
Public Comments
- I am a high school cross country runner, and this is usually how I train: if I am starting from scratch without any training, I will run very long distances, but building it up. Don't start running 7 miles everyday if you are only currently running one mile a day. Slowly build up your miles over the course of 2 or 3 weeks. This is called your "base" and this type of training gives you your endurance and stamina. By your third or fourth week, you should start doing some speed workouts on the track, like 800m's, 400m's, 200m's. Do these type of workouts two to three times a week while still running distance so you don't lose your base. Another way way to bulid up speed and some stamina is to do hill repeats: find a challenging hill, and run it easy 30 seconds, medium 30 seconds, and then hard 30 seconds. I consider this "1 hill" and by the time I am about 6 weeks into my training, I do about 3-4 "hills" for a workout. Also remember that anytime you do a hard workout, like a speed or hill workout (I don't consider running long distances a hard workout because you are not supposed to concentrate on how hard you push yourself but more like how many miles your are going to run), do a recovery run the next day, like maybe only a 30 minute VERY EASY run and then you can do a harder workout the next day. You don't want to wear out your body too much otherwise it will eventually quit on you. Then for me, the cross country season start and I am ready to go! Hope this helps! P.S. If your are doing a workout to increase your base, you should do some "strides" right after you finish your workout, which is like a 90-95% hard push for approximately 100m, and this teaches your body to run harder after a hard run, traditionally at a race so you can pass people on your finishing sprint. This helps increase speed also. P.S.S. I am currently a high school sophomore, I started doing cross country in 9th grade. In 8th grade, my best mile was 6:45, and now in 10th grade, my best mile so far is 4:32.
