summer training cross country?
Filed under Cross Training Answers
this summer i really want to get in shape and become a better runner. i currently run a 6:10mile in track and in the fall i am doing cross country. i am also playing field hockey. we have field hockey conditioning for 4hrs every day where we do running/agility stuff for one hour, play indoor hockey, weight train, and do a video workout. i want to do xc too but conditioning is the same time 
should i run by myself in the evenings?? i am afraid of overtraining and actually hurting my times. i cant really run outside during the day from 12-5 because it is super hot and sunny. i was also gonna do yoga and swimming for cross training. any suggestions on how to improve my xc times w/o overtraining? thanks!
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Wow! you have a lot of stuff going on!
I am an avid runner, and did cross country in the fall. My brothers also run.
I suggest running each night until you get tired. Because you’re doing so much other stuff, I wouldn’t push it. But when you get tired, run for, like, 2 minutes longer. Do that every day and push yourself, but not over the top.
It is possible. Just make sure you rest in between workouts maybe even a nap.
But you’ll definetly need running for XC, what youre doing for field hockey isnt enough
just run at night dont push urself to much im training for cross country all summer .. just run with someone its easier that way and keep a slower but steady pace do just a mile or 2 a 1st and work your way up .. right now i worked my way up to 8 miles without stoping … just go slow and only do what you can dont try and sprint a mile and kill yourself …. but if you can run with someone else thats starting to run do it cuz then u’ll both be about the same pace and stay with that person don’t slack off though if they do encourage them to keep up with you to … that help alot and do it every other day to give yourself a rest or do it week days … then rest week ends and dont run the day before a meet.. rest and eat pasta ( dont ask it really works trust me)
Be careful about thinking you need to run just for running's sake. From what you described, you are already doing four hours of "working out." If you break down some of the elite endurance athletes that I or my colleagues work with, their practices may consist of some warmup exercises, 60-90mins of running or intervals, some cooldown and general strength exercises, and perhaps some weights. If you look at your workouts, that is just about exactly what you're doing.
The best thing for you to do, first, is to make sure that you're maximizing the practice that you're already doing. Make sure you're moving as much as possible, and 'jogging' around more than walking if/when you can and it is applicable. Adding a run to your day is not a problem, as long as you only do what your body allows you to do. I disagree with an earlier post that said run a couple mins after you become tired; when you do that, you put yourself at a greater risk for injury.
But as I tell all my athletes, from the HS to the College to the Post-collegiate runners I work with… YOU CANNOT TRAIN MORE UNLESS YOU REST MORE. You need to make sure you are getting enough sleep, enough food/water, etc. so that you can add the extra exercise to your schedule. When most people add in more exercise, they do not take something else out and don't change their eating/resting habits.
Remember: It is not during the working out that people improve, it is during the recovery that the adaptation occurs!!!
Best wishes!
PS – swimming would be a great additional exercise because the lack of impact on the body. If you are already doing a lot of weights and workout video stuff, the yoga may be a little redundant because it is focusing on strength as well. The swimming is primarily aerobic, and therefore more applicable to your endurance needs for XC.