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latina gur
I'm 15 years old. I have never ran crosscountry, but im in good shape cause i play other sports. But i don't think im ready for crosscountry. Oh i want to run 2 miles in less than 15 min. So I need a workout. Thankyou bye!
Answer
If your in good shape, I'm going to recomend you start out running without any breaks for thirty minutes. You should do this at least four times a week. As you feel more comfortable with the distance, you can increase the number of days you run, how long you run(boost it to 45 minutes), or how fast or hard you run. This will give you the endurance you need to run cross country and the two mile.
The best way to get speed is through interval training. To do this, go to a highschool or college track, or any place you know exactly how far you're running. Bring a watch(watches are essintal for cross country) Warm up with two laps on the track, or 1/2 a mile. For the work out, run one lap(1/4 a mile) much faster than your workout speed, but not all out sprinting speed. Never sprint! You should be able to run the same speed the entire lap. Once you've finished the lap, note how fast you ran it, and unless you're faintingly exhausted, try to shoot for all your laps at that speed. Jog the same distance you ran(one lap) as a recovery. Then repeat the hard paced lap. Do this five times. This is the best way to build up distance speed, but don't overdo this. Only do this workout once a week, and if you think your getting injured, stop until you can diagnose the problem.
At the end of a week, you should have a long run. If you are running for thirty minutes, your long run should be fourty-five minutes. If your running for forty-five minutes, make the long run an hour. This run is essential for building endurance.
These workouts build the base of any great running program. Increase your intensity as you get more comfortable with them. If you start and they are to hard, slow down, but try to build up to them. Good luck with your cross country career!
If your in good shape, I'm going to recomend you start out running without any breaks for thirty minutes. You should do this at least four times a week. As you feel more comfortable with the distance, you can increase the number of days you run, how long you run(boost it to 45 minutes), or how fast or hard you run. This will give you the endurance you need to run cross country and the two mile.
The best way to get speed is through interval training. To do this, go to a highschool or college track, or any place you know exactly how far you're running. Bring a watch(watches are essintal for cross country) Warm up with two laps on the track, or 1/2 a mile. For the work out, run one lap(1/4 a mile) much faster than your workout speed, but not all out sprinting speed. Never sprint! You should be able to run the same speed the entire lap. Once you've finished the lap, note how fast you ran it, and unless you're faintingly exhausted, try to shoot for all your laps at that speed. Jog the same distance you ran(one lap) as a recovery. Then repeat the hard paced lap. Do this five times. This is the best way to build up distance speed, but don't overdo this. Only do this workout once a week, and if you think your getting injured, stop until you can diagnose the problem.
At the end of a week, you should have a long run. If you are running for thirty minutes, your long run should be fourty-five minutes. If your running for forty-five minutes, make the long run an hour. This run is essential for building endurance.
These workouts build the base of any great running program. Increase your intensity as you get more comfortable with them. If you start and they are to hard, slow down, but try to build up to them. Good luck with your cross country career!
What is the best running shoe for females (I run about 3-4 miles a day 4 x a week)?
zareena05@
Also, have any of you owned a GPS type watch that tracks distance? Any recommendations?
Answer
i've fpund that asics are the best shoe out there.
i own the Asics 2130.
i've fpund that asics are the best shoe out there.
i own the Asics 2130.
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