Question by : Workouts and tips to get faster in Cross Country?
I have 16 weeks of vacation ad want to start training really hard to get into varsity cross country.Does anybody have any suggestions in how to get faster?Workouts?Running tips?Any SERIOUS advice is highly appreciated.Thanks
Best answer:
Answer by Robert smith
Run Forrest run
What do you think? Answer below!
{ 2 comments… read them below or add one }
theres nothing really to say except run run run run! do it especially at night and in rougher ground because then you get used to the tougher running circumstances, so when you run normally on a track, its a lot easier, just run every morning or every night, and do distance runs, put on some music and run a few miles. if youre stressed or bored, RUNNNN, and breath through your nose, so you get even better endurance and stamina
What distance are you aiming to run? Cross country, I’d guess around 10km, right? A good thing to do is ladders, and intervals. Start with lower distances though, and build up! Run 5 times a week if you can, and if not get at least 3! Usually what I would do is an Interval run on Monday (I’d say for you 6 or 7 1.5km-2.5km intervals). Tuesday, a 15km distance run (which is to build stamina, not a speed workout! Take Wednesday off, and Thursday do a ladder (1km, 2km, 3km, 4km, 5km, 5km, 4km, 3km, 2km, 1km). Take time to rest between each distance (however long it takes you to run the distance) and then between the 5km’s take a 25 minute break. Friday, another distance run (12km) and then Intervals on Saturday (basically the same as Monday’s). Hope this helps, and if you have any more questions don’t hesitate to ask!