Tilted Forum Project Discussion Community - View Single Post - 14 Weeks to Do My Best @ 5km Cross Country Run. How?

onetime2 · 02-18-2004, 04:47 AM

14 weeks is a lot of time. During the week run at least 3 times with variable terrain (don't just do flats, it doesn't help you with hills and it gets boring quickly). Switch up the routes often (this can be as simple as running it in the opposite direction) to keep it interesting. On the weekend do one long run. 10 miles (15k)would be ideal, but you can work your way up starting with 5 miles then 7 then 10 (or something similar).

To switch things up further, go to a track for one of the mid week runs. Do some speed work to really get your heart pumping and to build confidence in pushing yourself hard. Do a search for "interval training" on google and you'll get lots of choices for plans.

Good luck!

02-18-2004, 04:47 AM	#3 (permalink)
onetime2 Junkie Location: NJ	14 weeks is a lot of time. During the week run at least 3 times with variable terrain (don't just do flats, it doesn't help you with hills and it gets boring quickly). Switch up the routes often (this can be as simple as running it in the opposite direction) to keep it interesting. On the weekend do one long run. 10 miles (15k)would be ideal, but you can work your way up starting with 5 miles then 7 then 10 (or something similar). To switch things up further, go to a track for one of the mid week runs. Do some speed work to really get your heart pumping and to build confidence in pushing yourself hard. Do a search for "interval training" on google and you'll get lots of choices for plans. Good luck! __________________ Strive to be more curious than ignorant.