Cross Country

H

honda450R

0
Well Cross Country is comming up soon adn i dont want it too be like last year adn get smoked every meet but i havnt ran much since school was out and we start practice in a week and running in meets in about 2 months so is there a good plan i could do too get below 20's on the 5K since my time last year was 23-25min and i would say i am in the 28's now :mad: so what should i do?????????? Also list good stuff for me too give up and is sleep a factor bc i stay up til about 4am- and up every night which kinda makes my day suck!!!!!!!!!!!
 
I've read recently that less is more. as long as the less is quality. Meaning if you want to get under 20's (whew!) then I'd train some massive intervals. Your speed work needs to be quality. Do a day of short sprint sets, then cross train the next day (swimming, walking, stairs, row etc) then intervals the next day (fartlek), followed by another cross train day (or day of rest) then a threshold tempo run. Doing quality runs between cross training and resting is the way to get the edge. Rest 1-2 days a week.

Give up those late nights! Work for 7-8 hrs of good sleep (1-2 of those hours before midnight). Try to start ditching junk and soda. I dont' know your diet but you will improve in CRAZY WAYS if you clean it up, regardless of where you're at. Start towards drinking a gallon or more of water a day, especially in the heat.

STRETCH

Give up alcohol and use it as a "treat" if you drink

hope any of that helps
 
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