cross country training

[Web-Foot Freak]

I've decided that I'm going to run the 2007 winter cross country event here in memphis.



I've never run this kind of race before, actually I've never run a race at all! I like how it builds from a 3k to a 10k. I'm planning on the occasional run on each of these courses before the actual race, but my question is what do I need to do with my normal runs to help survive these races? my goal is really not to place, it is to finish.

Rick

 

[sparrow]

what do you do now?

 

[Web-Foot Freak]

i'm restricted on time, so for now I run 1.8m at work T & Th during lunch. On the weekend, there's a park here with a .75 loop. I generally go 4.5m (6 laps) there right now even tho i still can't run the entire diestance.

 

[sparrow]

i'm restricted on time, so for now I run 1.8m at work T & Th during lunch. On the weekend, there's a park here with a .75 loop. I generally go 4.5m (6 laps) there right now even tho i still can't run the entire diestance.

When you do the 4.5m how do you feel? how much of that do you run?

*I would use one of your T/TH days as a HIIT day. Find landmarks like telephone poles or something similar to alternate running hard and walking.

*Use the other T/TH day as a "tempo" day. Try to run at a pace thats as fast as you can go without having to stop at all the entire time. Try to lower the MINUTES of time it takes to finish the 1.8m run each week and log it somewhere to watch your progress.

*on the weekend start with 3.0m as a "long run" go at a moderate speed, one you can carry for the whole time without stopping. If you FEEL like stopping slow it to a "shuffle run" but don't stop. Don't increase the 3.0 until you feel like you can without having to stop at all.

Do you have any other days available to workout or just those three? Do you do strength training?

 

[Web-Foot Freak]

When you do the 4.5m how do you feel? how much of that do you run?

as of last weekend I ran alternating laps. Walked 1,3,5 & Ran 2,4 & Split #6 as my knee started throbbing (old injury) & I finished the last 50yds of each run lap at a dead sprint. On Thursday I actually finished the 1.8 straight thru without stopping in about 17 mins = about 9:30 miles. Starting tomorrow I'm going run as far as I can into laps 3, 5, 7.

Do you have any other days available to workout or just those three? Do you do strength training?

I pull out the bowflex on MWF evenings. I recently went to a split routine, but I hate it because I don't feel like I'm really working anything. I'm revamping my full body routine to start that again on mon.

*edit* I went to the lake tonight & ended up running thru 3 laps (2.25mi) i could have gone at least one more lap, but I seem to have misplaced my knee brace & didn't want to wake the baby tearing the room apart.