Get back to the roots of running. Cross-country is the original and most challenging form of distance running.
Instructions
1. Get used to the varied surfaces. Run casually for about 30 to 40 minutes in your first few times out.
2. Wear supportive running shoes. Check out special trail running shoes manufactured by major running shoe companies.
3. Start speed sessions. Cover two to three miles at a warm-up (easy running) pace. Then run a series of eight 60-second efforts at faster than race pace, with a steady, 2-minute recovery jog in between.
4. Run your speed bursts over anything that comes in your path, whatever the terrain.
5. Devise a loop of between 600 and 800 meters using natural paths and obstacles. Run a series of four to six repetitions of the full distances, with a 4-minute recovery.
6. Break the loop up into, say, four sections of about 200 meters. Run the first and third sections comfortably. Run this loop continuously, for say, 8 minutes.
Tags: running shoes