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How dio I train for cross country next year?
Okay so I ran cross country last year and I pretty much sucked, they came close to kicking me off the team ( there are no tryouts). It took me 15 min to run a mile and I felt so sick afterwards (yes I know I'm a failure) what can i do over the summer to get in shape? My parents made me sign up again but I really don't want to embarrass myself again :(
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Maybe give some free advice about: Sports?
you need to cut you time down like 10 minutes. i prefer you jog 2 laps for warm up everyday, stretch, and pick one.
1.) run as hard as you can for 5 minutes, walk for 30 seconds. run as hard as you can for 4 minutes, walk for 30 seconds. run as hard as you can for 3 minutes, walk for 20 seconds. run as hard as you can for 2 minutes, walk for 20. & finish it with a minute. EVERYDAY FoR A WEEK
2.) jog a mile and a half everyday. whatever you do, dont walk. if you need to take a break just stop && start back when your ready, dont walk. !
hope i helped, im a sprinter though.
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practice makes perfect :)
you've got the whole summer to prepare. So this is the perfect time to start. It's going to take a while but you have to be patient. You should also realize that you can't just wake up one day and run a 6 minute mile haha. It will take a few days/weeks to build up to it. Start off slowly. One day run 1/4 of a mile at your own pace. The next day run the same length but faster. Then increase the distance to 1/2 mile and run at your own speed. Then increase your speed the next day. And so on... until you run 5 miles under a half an hour lol.
There are way to make this easier. Run on a treadmill because you can adjust the speed, the incline, you can see how far you've ran, etc. It also helps a lot of you set a goal and try your best to reach that goal. For example- try to run a mile under 8 minutes by Sunday. If you achieve this goal- you reward yourself by doing whatever you want. If you don't achieve the goal- you plan your next goal and work even harder to earn it! Another BIG thing to remember is that Motivation is key. If you have no motivation, it's going to be really hard for you. Try telling yourself each day that you want to be the best runner on the team. And that this year you won't make a fool of yourself haha. Think about other things like you'll get more attention and boys if you are a better runner haha. People will look up to you like a role model and a leader. Motivate yourself to work hard for this.
I'm not in cross country but i've been through some thing like this. I play volleyball and i've been on varsity since my Sophomore year in high school. i never got playing time until my senior year. When it was the summer before senior year, I was so motivated to finally be the starting player and captain. I worked really hard and I became the starting player during the season!! So if there's one thing I learned- its that hard work does pay off :)
Good luck and inbox me if you have more questions!
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