My sister is disappointed at her 24th place in criss coutnry running. She wants me to help her run faster?
Practice, practice, practice.. Cross country involves a lot of endurance, she has to be mentally prepared for every race. Every practice should be 100%, it takes time to get faster. Make sure she does track during the spring, focus more on the 1600 and 3200 which is 1 and 2 mile. Good Luck
Reply:I've run cross country and track for 2 years in high school and I used to be one of the "slow kids". My coach really got me into shape though. It really helps your mentality if you know you're improving. She should time herself at the beginning of the season, when she knows she's out of shape.
Then she can start her training. Cross country is a difficult sport, and takes a lot of dedication. One of our workouts is:
-run your fastest mile on the track
-then without stopping after the mile, go run 2 miles off campus
-when you get back from the 2 mile, run a hard quarter
Make sure you time all of this, just so you know where you're at. It really helps build your endurance. You really learn to push yourself after the first hard mile.
By the way, you can contact me for a full work out schedule that should really help if needed, at DanielleDunmire@yahoo.com
Reply:The only way to run faster is ...... To run faster.
If your talking running over a longer distance then order to get a higher pace, speed work helps immensely.
there are many versions of speed work the most common is running 400 meters at high speed over and over again.
run 400 at an average light pace, maybe 10 minute miles, then sprint 400 at about 7 minutes, drop back to 10 for 400 then back up to 7 minutes, do this about 6 times. Ironically this doesn't really build muscle, but it gets your legs used to moving faster.
Other strategies include running a 75/25 or 80/20. that means run either 75% or 80 % of your run at a comfortable pace then the last 25-20 % at a fast pace.
Be careful to not do to much to fast, it will take a while to really increase your speed. Also when adding these workouts your chance for injury goes up allot, so stretch right, eat right and rest on your rest days.
For more info look up Hal Higdon's book entitled "Run Faster"
it really helps.
Reply:Cross Country is hard, I would know I am in it. It is a lot about practice and at the meets keep a positive attitude and tell yourself that you can do it. I normally get close to last place because this was my first season, but later in the season I was able to beat two of the members on my team.
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