Cross Country - NEED HELP

[Promethium91]

Well as part of my training for the Air Force Academy, my father has agreed that he'll let me get the motorcycle I've always wanted(a lime green Ninja 250R) if I make the Cross Country team next year.

The Coach said he'll let me on if I'm running 30 miles a week by May. The cross country team runs about 8 miles a day, and they practice everyday except Sunday.

This presents a problem, because right now about all I can do is 1 mile in about 10 minutes before I need to take a break. So not only do I need a 6 minute mile for the Air Force, but I now need to be able to run 8 miles a day.

Basically, I don't know where to start. How should I train? I'm currently just working out on a treadmill and I plan on staying on one.

 

[Amped-]

Just start running with the cross country team now. Coachs can't stop you from running on your own after school on the track (well mine never did) and we ran in neighborhoods and through the city so he can't really stop you from doing that. A lot of cardio. I used to run a 13:20 1 mile. Now I can average around 6:20 a mile with a 12:40 2 mile time.

I was in cross country for two years. I loved it. Within two weeks if you train hard and eat right, keep your body healthy your time will drop fast. You'll notice a huge change.

And NEVER walk. NEVER! You will develop a bad habit. If you need too, slow down to a very slow job but never ever walk.

 

Pretty much what was mentioned in your last thread:
http://www.sythe.org/personal-support/1531923-track-running-advice.html

Start with say, one mile, and then slowly increase the amount every time.
As you progress, don't think "I've got ages to go", think, "Look how far I've come." - Even doubling a mile to two is 100% more than where you started!

 

[Promethium91]

I'm looking for more of a schedule really.

How far should I run each day? I keep reading up about this pyramid thing, but none of these running sites start out at as little as I can run o:

I think the mental part is the worst. I listen to music and the songs seem to stretch on FOREVER when I'm running. If I had some way to distract myself from running where I could focus on something other than the painful side stitches and constantly looking down at the distance it'd be easier..

 

Personally, I don't find it beneficial to work in miles. Rather, I run to certain places and just try to cut down the time. For example, there's a wooded path behind my house that's 5 miles long and there's a castle. To start with I jogged halfway (represented by a statue) and then I'd walk back. I'd do that for a week or so then run there and jog back.

Each time I tried to take an amount of the time off, just anything at all.
Now, I run the 5 miles to the castle, have a short rest and run 5 miles back (not every day, just twice a week).

It's all personal to you and what you feel comfortable with. Decide in a destination and time yourself, then think "what's a realistic goal for 2 or 3 days time?". I'm no expert, mind you, it was just trial and error for me.

 

[Ojaab]

I recommend running in the mornings, get up, have a glass of water and get running, you have little chance of getting down to the times you want just working on a treadmill, throw some speedwork into your running, e.g. for a morning run only run 2-4 miles that day, but sprint hard for 100-200m jog a for 400m or so and repeat, there is plenty of articles online, a bit of google searching wouldn't go amiss also try to get down the gym twice a week to do some weights, squats, dead lifts and other leg exercises to get that 6 min mile just keep running and once you get a month or two into it you'll start to enjoy it, this is what I did to get a 5 minute mile, it's just about putting in the time

 

[Promethium91]

So how beneficial is cross training? I could only run a mile before my side hurt, but later I went back and did 2 miles on the bicycle. How much will that help with my running?

 

[Ojaab]

Any cardio activities will help your fitness (being able to run longer) but if you're going for a sub 6 mile you will want to mainly focus on running, is there a specefic time frame you are trying to achieve this in?

 

[Promethium91]

Any cardio activities will help your fitness (being able to run longer) but if you're going for a sub 6 mile you will want to mainly focus on running, is there a specefic time frame you are trying to achieve this in?

The 6 minute mile is probably around October of next year, but I need to be running 30 miles a week by the end of May.

 

[Ojaab]

Well 30 miles a week is only 5 miles a day excluding 1 day, maybe the day after a night out or something it's achievable, try not to look at it as a chore, I can honestly say you'll start to enjoy it once you get into it, to start off you'd be best going for some higher intensity runs- so for a week go out and do a mile run, but instead of running a constant pace do short sprints followed by jogging, repeat this throughout your run, and if you can do more than a mile, keep going

Also make sure to eat healthily (it makes a significant difference)- try not to skip meals and eat within 20 minutes of finishing your run so your muscles can grow.

You might find this article useful - http://www.active.com/running/Articles/Build_the_Perfect_Training_Week

 

[Kid Buu]

i did a year of cross country. 17:25 3 mile time. My best advice is to stretch properly before and after running. Also make sure to drink a ton of water and ice if you are feeling sore after running. Other than that just don't give up, it's tough.

 

[Amped-]

Anyways, I hope you reach your goal! And if you need anyone to talk to about it you can PM me. I'll try to motivate you

 

[Promethium91]

I went for another run today, and motivated mostly by my music and the hot blonde on the treadmill to my left, I was able to run further than I have before.

About 3/4 through the distance I ran I felt kinda weird though, like I had cooled down. My sweat felt colder than my body. Oh well - I figure if I can work up to an 8 mile run I'll be in shape enough for Cross Country.

 

[UniversalHacks]

^ NEVER EVER RUN ON A TREADMILL. My Cross country coach would cut my dick off if she ever saw me running on one, seriously.

Just build where you can. It's best to run with a friend/many friends. Running 1 mile alone feels like it takes forever but in practice I can run 8+ miles while having fun and talking to friends and it feels like it takes no time at all.

You have to be mentally willing. If you don't want to do this yourself (and no wanting a motorcycle is not good enough) you wont be able to. You have to motivate yourself and not see running as a chore, but as a hobby.

No soda, self explanitory

Run everyday. If you'd like I can give you a copy of the workouts my coach had us do last summer, starting from really small all the way to 5+miles a day. That might be a good thing for you to follow of you don't know where to start.

 

[Loyal 2 da game]

Yeah, you live in texas why are you running on a treadmill during this time of the year? idk if you guys consider what ever winter temp it is in texas to be cold, but get out there and just start jogging. as long as it's not below freezing just toss on a jacket and it'll be all good.

trust me, running on a treadmill is literal ass. Just put on a good pair of running shoes (very important really), throw on your ipod, and just think of somewhere you'd like to jog and go there. Anytime you get tired, take a quick 30 second walking break, then start jogging again.

The time goes by a helluva lot faster and in my mind easier than a treadmill.

 

[Promethium91]

I dunno, there isn't really anywhere interesting to run and I don't like all the annoying people driving by staring as I jog.

And what's so bad about the treadmill anyways?

 

[sith kid]

Running off a treadmill is a whole other world. There is no rational way to clock 30 miles on a treadmill alone.

Trust me on this, I have experience; I upped my mileage in December and was running 35+ weekly miles (on top of multiple swimming sessions) as part of my triathlon training.

There is absolutely no way you'll be doing half marathons on a treadmill, LOL (assuming one of your runs is going to be a long run - fittingly just about a half marathon once weekly).

 

[Promethium91]

Running off a treadmill is a whole other world. There is no rational way to clock 30 miles on a treadmill alone.

Trust me on this, I have experience; I upped my mileage in December and was running 35+ weekly miles (on top of multiple swimming sessions) as part of my triathlon training.

There is absolutely no way you'll be doing half marathons on a treadmill, LOL (assuming one of your runs is going to be a long run - fittingly just about a half marathon once weekly).

Why..? Can you explain?

 

[Schoolboy Q]

I think you should run WITH SOMEONE thats what i did because it makes you push yourself if your running by yourself what limit are u setting with someone else bedies you it makes you want to push harder because you want to win and its good for the extra support

 

[Promethium91]

I think you should run WITH SOMEONE thats what i did because it makes you push yourself if your running by yourself what limit are u setting with someone else bedies you it makes you want to push harder because you want to win and its good for the extra support

I already asked all my friends. None of them will run with me. None of them can run a mile anyways.. but oh well.