How can I get in shape for Cross Country?

I want to get in shape to compete in cross country in college any tips on how to get in shape?

• I am going to start my first semester in a community college this fall and I want to join the cross country team but I am currently out of shape. What is the best way to get back in shape and what should my training schedule be like? How many miles should I run a week to be competitive?

• Answer:

  Hi ernesto I think the advice you've already had is sound. I'd like to offer a little more detail. You sound enthusiastic about running so I'm assuming you will be up for an organised weekly training routine. If you can train 3 times a week here's a suggestion. First, find out how far you can run without getting too out of breath. Just jog it slowly and calculate the distance or the time. Call this figure (say 2 miles or 20 mins) your BASE. So here's the schedule: Run 1: Slowly jog your BASE - the emphasis here is on slow. This run is designed to build up stamina. Run 2: An interval run. About half to two thirds of your BASE in distance or time with a couple of quicker sections. Example. Say your BASE is 2 miles. Run an overall distance of 1-1.5 miles, incorporating 2 sections of around 400m at a slightly quicker pace. Run 3: A steady run at a consistent pace, again half to two thirds of your BASE. Build these runs up in distance and intensity by 10-15 per cent week by week. After a month your Run 1 should be at least 1.5 x BASE. Your other runs will have increased proportionately. You will feel stronger and more confident as time goes on. I accept a schedule like this can feel demanding. You need to be determined and patient. And sometimes progress will feel slow. Also you need to work out a few figures! But I guarantee that if you stick at it you will be in much better shape by the time you go to college. A couple of other tips: As your mileage increases so does the wear on your running shoes, especially if you're running on hard surfaces. Make sure they are they are the most suitable for your running action. You can get this checked at a specialist running shop. Eat well, drink plenty of water. Good luck.