I've got a 5km cross country run in 14 weeks, and I want to do really well.
At the moment I do 1-2 30min runs on the flat per week, so I'm not that fit. I'm male, 6'2", 17yo, and 74kg, with little muscle mass.
The run I estimate is 5km, perhaps a little more, is pretty hilly with one long very steep section to start with.
Can I please have some tips on what kind of excersize schedule I should use.
I want to do weights as well, so at the moment that's a short session daily on different muscles. Should I bother working out my leg muscles as well as running? I'm prepared to forgore a little running speed to work on my leg muscles, if it will improve them.
Also diet will help me, so can I have some basic guidlines on what to eat (not a hardcore measured to the calorie diet). What should I eat before and after runs/weights etc?
All help much appreciated, thanks
