How can I get in shape for Cross Country?

How to get in shape for Cross country over the summer?

• i weigh apx. 192lbs and am finishing my sophomore year. im not the ideal body type for running but i want to get in shape, so far i have loss 35-40lbs this year (starting at about 225-230 in December)and by the beginning of next school year (junior year) i wan to be at a normal weight and be normal. i started 3 days ago jogging 2-3 miles a day. i am going to continue to do that. what else should i do/add to be able to run 3-5 miles without stopping by the beginning of cross country. should i take breaks if so when. any other info would be great also Thanks alot in advanced for your answers

• Answer:

  Hey brosky, I'm a high school athlete doing track, cross country, and I also do exercise with the Army JROTC program. Since you weigh 192 lb, I suggest that you take it slow but also push yourself. Run 3 miles a day at a constant pace. Also did you know that you lose weight if you do cardio like running, then lifting weights? So do a constant pace of 3 miles a day, then get back and lift weights. Go get 20 lb dumbbells each and lift them in 4 sets of 25 reps with a resting/ recovery period of 1 minute then do it again. In cross country, each event is mostly a 5k or 3.1 miles. So if I were you here is what I would do during this summer: Start of with the first 3 weeks of summer doing this: - Mon-Fri: 3 Miles each day at a constant speed Then lift weights so you can lost more weights and make your arms look more toned and stronger - Sat: Run casually like for an hour and 30 minutes. This can be your recovery day and also a day that you can just run normally at any pace you want. The point of this run is to increase your stamina but also your endurance. It's not about speed That would be the 1st 3 weeks of your summer training. Pretty much, that should be your base training. You are trying to condition yourself to get in shape. Now this is where the real fun begins. After the 1st 3 weeks of your summer training has past, you have to move into the phase of speed and endurance workout. - Mon-Fri: Run 5 miles - 1st mile: Constant pace. Your own pace - 2nd mile: Pick up the pace. If you ran your mile in, lets say 8 minute, run it less that 730 minute - 3rd mile: If there is telephones pole on the sidewalk you are running sprint 2 telephone pole distance and then recover 1 telephone pole distance and keep doing it until you finish your 3rd mile - 4th mile: Run half at a constant pace. This is your recovery. Then sprint the other half. - 5th mile: Run on a hill. Go up and down for 1 mile. - Continue to lift weights so your arms will look more toned Also rest on sunday. Don't run on sunday because your leg muscles like your calf need to relax. Eat a good diet of food. Before a run or the day of, I usually eat a lot of bread and pasta. Those are really good food to stop you from going on a hungry run and they don't make you feel weak. Also get comfortable shoes and run on the dirt or grass to simulate your training. Keep a log book of how much miles and time you ran. Be very loyal to your plan and also be dedicate. Don't feel bad at other kids when they make fun of you because you weigh a lot or not that fast. Training and hard work will make you fast and people like that will lose conscious of their training in the future. Good luck, and if you're in Florida, I'll see in a Cross Country competition hopefully! :)