How to get in shape for Cross Country running? Help please!?

just run, really that's all you have to do. a few core workouts help too, but they're not necessary. some days run distance (just 5 miles or so if you're a beginner) and other days run for a shorter distance (like 3 miles) but MUCH harder. you'll be in great shape for the upcoming season! good luck!

You should start running 2 to 3 miles a day..once u r ok with that...u should try to find courses that have hills and stuff like that to make it more difficult..after u can run a 3 mile run..with hills....then you should move up to 5 or six....just keep running....

Hello, The best program is one that would gradually take you from where you are now to running 3-4 miles comfortably by the end of summer. Check out the link below and some of the links under the 'Start Running' tab. You'll want to start off running 3x a week, 1-2 miles (if you can)...work up to 4x a week by September and try to get your longest run up to 3-4 miles. Hope that helps. Good luck in XC! - Mike

Start by running 1 or 2 miles everyday, with one day's break. When you feel you've got that down, run 3 and 2 miles everyday (always with a break) Just increase your mileage one more mile once every week, so the next week, run 3 and 4, etc etc. Hope I could help!

If you have not been running it will be difficult to get into cross country shape in only 1 month. Can you run 2 miles easy? If so you should do that for 2 weeks, 6 days per week. Then increase your mileage to 3 miles per day, and start doing some harder runs. That is, do 2 days of tempo runs per week. The 4th week do 2 days of longer runs of 4 miles, 2 days of tempo, and 2 days of 3 miles easy. Have you spoken to the coach to see what they expect you to run? What you can not do on this short program is injure yourself, so rest one day per week, and do not do 2 hard days in a row, alternate days, drink plenty of water and cool down and stretch after running.

run 2 miles the first day, then slowly increase the distance u run until ur running like 10 miles a day eat healthy and don't overdo it *Good luck and have fun running cross country!!!

Here a good training program for 5k.I would add some strength and conditioning workouts in . http://www.coolrunning.com/engine/2/2_4/142.shtml As many rounds in 20 minutes of: · · 5 pullups · 10 pushups · 15 squats --------------------------------------... 3 Rounds · 50 Squats · 40 Situps · 30 Pushups · 20 Broad Jumps · 10 Pullups ----------------------------------------... Max Squats in 1 minute 10 Rounds · 5 Burpees · 10 weighted Situps Max Squats in 1 Minute --------------------------------------... · 50 burpees · 50 Lunges (no weight) · 50 Situps · 50 Broad Jumps · 200 m farmers walk (with 30 to 40 pound dumbells) --------------------------------------... Complete as Many Rounds in 20 minutes of: · 10 Push Ups · 15 Squats · 20 Box Jumps