I’m going into sophomore year as a high-schooler and i will be a returning varsity member for cross-country in the fall. However, we lost a lot of good people since they graduated and i really need to get down my time by at least 1 minute and 30 seconds. Is it possible for me to get in shape in 4 weeks if I run 6-7 times a week at least 7 miles?
Same thing happened to our team, I would start running as soon as you can. If you have already been running you should be able to cut off that much time if you stick to your 7 miles a day. But if you haven’t been running you need to ease into it more, maybe do a 5 mile run for a few weeks with maybe a 6 or 7 on Saturday. Also if you want to get your time chopped down more do some leg lifts, squats, a few curls, with light weights, and make sure you stretch your hamstrings. This could make your stride longer making you go faster with little to no training.
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That depends on where you are at right now. If you go too much, too fast, you are running pretty much a heads or tails risk of either getting fast or getting injured. Know what you can accomplish in that time goal and set out to do the best that you can. Don’t push yourself into an injury that will set you back further over the long haul.
References :
8 years competitive running xp.
Same thing happened to our team, I would start running as soon as you can. If you have already been running you should be able to cut off that much time if you stick to your 7 miles a day. But if you haven’t been running you need to ease into it more, maybe do a 5 mile run for a few weeks with maybe a 6 or 7 on Saturday. Also if you want to get your time chopped down more do some leg lifts, squats, a few curls, with light weights, and make sure you stretch your hamstrings. This could make your stride longer making you go faster with little to no training.
References :
Varsity Cross Country Runner.
Be careful, you don’t want to run too much too fast. You want to start at something low like 30 or 25 miles a week and go by the 10% rule, only raise ur milage by 10% every week. Eventually you’ll hit a peak due to ur age, i can’t run over 65 miles a week before i get injured. Plus you want to make sure all those miles are at a decent pace. You don’t want to overtrain and get hurt before the season starts. You need to make it to the season to PR.
References :
Varisty track / cross country runner