Cross-country training

[Guest]

Just done a search, and I can't find any specific information on this. At the moment, I am following a modified training programme based on the one provided by AFCO; however, I am wondering if I should ditch this for increased cross-country training instead (I currently run on a treadmill only ).

This is the training programme I wish to do:

Mon, Wed, Thur, Sat, Sun - Run cross-country for 15 mins. with sprints and hill runs, also include 1000 row best effort, 10 mins. skipping, 3x 15 push ups, 20 sit ups and 5 pull ups 3-4 times each day.

Tue, Fri - Rest, walk or swim.

Every two weeks, add 5 mins/half mile, 5 reps to push ups and sit ups, and 1 rep to full pull ups.

I hope to be fit enough by the end of March 2005; however, recently, I have been told that I should extend this for another month or two, as my current fitness is as follows:

1.5 mile run: 11-12 mins.
3 mile run: 25-26 mins.
Max. push ups: 30
Max sit ups: 35

Lee is currently assisting me with a new training programme, but I am wondering what the general opinion is on this training programme for the moment.

EDIT: I was actually wondering if it would be beneficial running twice day, on my training days. Any advice?

[Booker]

From my experience of running, cross county running (over differing terrain) is very important. There is a large difference on the use of muscles even between field running and cross country, let alone treadmill.

I recently moved from field running to cross-country. Over the same distances i was used to on fields the cross country runs rendered my lower body useless for days. My muscles did adapt after the 2nd run though, luckily.

As for the rest of your questions, i will let people more experienced/qualified answer.

-PBooker

[COMBAT WOMBAT]

Apparently running cross country is good for the old stabilizer muscles as there is obviously all the up and down and uneven earth.

[mitch1985]

ive just started my running and already after just a couple runs it is much easier. now when i run i dont tire at the end of it that much but my legs do f@#k ache and they have gotten bigger, they were such scrawny things.

my press ups has improved. i can now do a max of 48, and thats giving it all i got. i do em around 3 times a day every other day, spaced through out the day. and i usually do more towalds the end.

do do em in sets of 15, if you can do a max of 30, then do that each time, but space it through out day.

im taking in more calories now aswel, eating loads as im doin more excersie, i also do

sitsups, once every 2 days - there so boring and easy
press ups, 3 lots each day, every 2 days
hand grips - to give me a big f@#k forearm which is harder than a baseball bat
running - abolut a km for now, just started 2km runs, takes me 5 minutes

and thats it

[boothgraeme]

Hi James.

If i we you mate i'd bin the treadmill running. The problem with treadmills is when you run on the them your cardiovascular system has to work to meet demand for the first minute or so. After that, when running a constant rate your body will find it easy no matter how long you run for. Cross country is start, stop, fast, slow, uphill and downhill your body is constantly trying struggling and recovring this helps build stamina and endurance much better.

Also hill sprints are the Daddy of all running exercises.

P.S. Where in west yorkshire you from mate?

[mitch1985]

im from south yorkshire, worse city ever!!!!!!!!

[Guest]

I live near Bradford... enough said me thinks

[42]

if hill sprints are the daddy whats the mummy?

[ashley]

The jog back down .

[boothgraeme]

I wouldn't jog back down if i was you mate. This will damage your knee ligaments.