First time cross country runner, how do i get in shape to run H.S. Cross Country?

Just run more and more everyday. Set harder goals for running! Keep doing that until you get a good time! Increase your stamina for your legs! Hope that helps...

Doing a lot of cardio is going to be the best bet. I personally think that running a lot of slow grade hill inclines(like a 10% grade) over and over again helps. I did this in Cross Country and within a week, I improved a lot. We did like 50 runs up a slow grade hill for about 200 meters and then a slow jog/walk back down.

I would expect your coach to get you in shape and well prepared.

all right, i was my teams captian for 2 yrs.u keep ur rytham ull feel it at first but push through it dont break ur rytham very important after about 5 mins of this ull reach what runners call a runners high ull feel really good. this is a good place for a beginner..it helps u get miles under ur belt..but running not all there is to running push ups situp and leg lifts. thatll help ur lungs get to that new level.. but time is a big part of this. hill work is ok.. u run up for power and down for stride.both are very important but thatll come after you get to ur lung shape..and 5 k is a step up from 1.5 miles .. but we had a kid last yr really step up.. dont let it scare you.. running is allllll about stepping up to the next challange... what would help me.. but i dont kno if ull get this.. but id say really soft secs before id run any thing....(lets fly) gives me goosebumps and gets u in ur mind set god speed .. and keep ur knees up

The most important thing is to run regularly. A 5K is totally doable for almost all reasonably fit people even without running before, so you should be totally good. Here's a link for a "couch to 5K" plan: http://www.coolrunning.com/engine/2/2_3/181.shtml I think you probably could start partway through it, but the important thing is to stick with your plan! Personally, I'm trying to train for a 10K or maybe a half marathon sometime this spring. I regularly run about 4.5 miles (which is what, 6 or 7K?) and ran a 5K race once, so this is a new challenge for me. I think we can both do it, though! Good luck!

When i ran XC it was the same season as football, i guess your H.S. is set up differently. I think the mornings are XC training time. You can run in almost any weather but on the really cold days, you might want to run when the day has warmed up. The rest of it is about working up your distance. Pick up some issues of Runners World for inspiration.

You have given a good life history along with your sports ability and you may have talent and stamina enough to do cross country. Since you do have a coach in the sport who is probably more knowledgible than all of YA put together, wouldn't it be a better idea to consult with him? Shouldn't he know the qualities required to succeed and methods of training?

Start small, do what is comfortable at first, then begin to slowly increase the distance every other day. Have one day of rest every week. excersize the rest of your body and stretch as often as posible. Drink lots of water, avoid caffinated drinks and chocolates. Avoid sweets and heavy startches. Do breathing excersizes before and after all of your runs.Visualize your races as in the lead and as the winner. Stay focused continually.

Just keep running further and further. It worked for me.