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I haven't been running since track season

Answered By Coach Bob Williams


I haven't been running since school track was over....how do I get going again to be ready for cross country?


If you haven't talked to your school coach yet and you do not have a training plan, here are a few things you can do to get started: If you took a break from the track season and have not run for 2-4 weeks and you are ready to go, here are some great suggests that should help you. They have been successful for new runners or for just starting up some mileage again. Start with a walk - jog program of minutes jogging:
Jog 3-4 minutes
Walks for 2 minutes Repeat this 3 to 4 times and finish the session with a 10 minute walk.
 Do this for two days in a row, then take one day off, then repeat. The next two days you can add 2 minutes
Jog 5-7 minutes Walk 2 minutes
Repeat it 3 to 4 times and walk for 10 minutes at the end. After each session remember to stretch the calves by placing your foot against a tree or a post and slowly move your body into the stretch. Only feel a stretch response of a 3-4 on a 1 to 10 scale. Hole for 45 seconds and repeat 3 times on each side.

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