mr_mcrafe

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

mr_mcrafe

Anyone? I just want to know how often to run and if I should have fast runs then slow ones and stuff like that .

onetime2

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!

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