Some fitness tips and running tips/training schedule please?
Someone I know is really interested in fitness. In the fall they are going to go into cross country (it is now only 3 weeks away). They will have to run 5km. They already run fairly often typically 5km in distance like 1 to 3 times a week, but were wondering about how much they should train if they want to do really well in cross country. They want to be able to run their absolute fastest. They were also wondering about some possible fitness or running tips. Like hill training? or diet? or how to get strong stomach exercises? Anything would be of help!!! Oh and they need to get fast and in top physical shape in 3 weeks!!! Thanks!! 
4-5 days a week, (since you are going to be competing) run.
Take 2 days for high intensity interval training, like doing mile repeats at the 5 minute mile pace. Log in at least 4 miles.
The other days, run up hills and in the sand for long distances, i.e., up to 6 miles or more.
And by the way, for explosive strength, stomach exercises are not enough: you need to work out your lower body too.
This is a good strength training workout:
Abs: 100 Flutter Kicks
100 Leg Levers
100 Scissors, or good mornings
100 V-Ups
or,
25 Hanging Knee Ups
50 Sit Ups
50 V-Ups
50 Oblique Crunches
25 Hanging Knee Ups
Supersets: 2 Times no rest
Lower Body Pt:
Squats with no weight : 50
Lunges with no weight : 50
Calf Raises with no Weight : 50
Box Jumps on a 24 inch Box : 20
Jumping Lunges : 25
Repeat 3-4 Times
Don’t forget to workout your lower back, as you will need it to stabilize your body!
If you want to use weights, you can use them; however, do high repetions because you need muscle endurance, not big bulky muscles.
Diet:
Everyday, drink at least a gallon of water and five servings of fruits and vegetables. Eat about 50 grams of protein or more, on your workout days, and eat carbs prior to workouts. I would say, about 1-2 hours before. Don’t forget to get 10-12 hours of sleep, as your body needs time to recover.
Training days should look like,
M
PT and Abs, Mile Repeats
T
Long Run
W
Bike for one hour to heal legs
Th
Pt and Abs, Mile Repeats
F
Long Run
S
Long Run
Su
Rest
Before, and after working out, STRETCH. It will help you get rid of the lactic acid so that you will feel less sore.
August 18th, 2009 at 4:25 am
do intervals 1 day a week, have an endurance run one day a week (5 miles or above), do a tempo run a week, and then have 2 cross training/easy runs a week. For the other 2 days, have rest days.
Do plyometric drills and strength training too.
References :
August 18th, 2009 at 4:54 am
4-5 days a week, (since you are going to be competing) run.
Take 2 days for high intensity interval training, like doing mile repeats at the 5 minute mile pace. Log in at least 4 miles.
The other days, run up hills and in the sand for long distances, i.e., up to 6 miles or more.
And by the way, for explosive strength, stomach exercises are not enough: you need to work out your lower body too.
This is a good strength training workout:
Abs: 100 Flutter Kicks
100 Leg Levers
100 Scissors, or good mornings
100 V-Ups
or,
25 Hanging Knee Ups
50 Sit Ups
50 V-Ups
50 Oblique Crunches
25 Hanging Knee Ups
Supersets: 2 Times no rest
Lower Body Pt:
Squats with no weight : 50
Lunges with no weight : 50
Calf Raises with no Weight : 50
Box Jumps on a 24 inch Box : 20
Jumping Lunges : 25
Repeat 3-4 Times
Don’t forget to workout your lower back, as you will need it to stabilize your body!
If you want to use weights, you can use them; however, do high repetions because you need muscle endurance, not big bulky muscles.
Diet:
Everyday, drink at least a gallon of water and five servings of fruits and vegetables. Eat about 50 grams of protein or more, on your workout days, and eat carbs prior to workouts. I would say, about 1-2 hours before. Don’t forget to get 10-12 hours of sleep, as your body needs time to recover.
Training days should look like,
M
PT and Abs, Mile Repeats
T
Long Run
W
Bike for one hour to heal legs
Th
Pt and Abs, Mile Repeats
F
Long Run
S
Long Run
Su
Rest
Before, and after working out, STRETCH. It will help you get rid of the lactic acid so that you will feel less sore.
References :
Cross Country Runner, Track Runner