Need some advice for a training schedule.

[smallrunner]

My senior year starts for me in August and I have been losing weight and exercising for a couple of months now. But, I was told today that I need to come up with a training schedule to get me in tip top shape, for cross- country and track, because I'm trying to get an athletic scholarship. I can't get one of those, not unless I'm the best at my sport, which would be running. So, I still need to lose weight and get fitter. I was wondering if you wouldn't mind though, if you could help me come up with a schedule or training method written out that will provide results faster, then my methods which are not producing much results at all. I am willing to work as hard and as long as it takes to get a scholarship and to become good. I already talked to the cross- country coach and track coach, but they are too busy to come up with a training schedule for me to do, so basically I'm on my own. So will you please help me? Thanks for your time.

[smallrunner]

Okay, I just did 5 miles of hills in under an hour this morning. I did have to stop at least 10 times to catch my breath, but I still think for day 1 of my intense workout, it's not too bad. I also drank a lot of water as well. Is this a good starting point or am I not making fast progress? Thanks.

[CityOfChicago]

Are you keeping a diet journal? Everything you eat and when, with all the nutritional info for each item eaten? You should. It will give you your starting stats for a diet. Be honest, and do it for several days to get something accurate.

What are you doing for training now? What kind of runs? How long, far, often? Is it mostly one type of running? That is, intervals, Fatlek, steady distance?

What about strength training? Core training?

You need to really write out everything that you are doing - all types of training and frequency. How many days you do cardio? Weights?

What are your competitive events? CC only, or do you do 4x4 or even 4x1 as well? The training is different.

Sorry, dont mean to make it sound like a lot of work, but it is. You need to have a complete training program that you are using now, so that it can be evaluated and adjusted.

[Samuel]

Not to burst your bubble or hit you with "the negative waves" BUT, IMO, most people who get running scholarships have been running, training, and competing At Least since Freshman year - it sounds as though you just started very recently. If it took you an hour to run 5 miles worth of hills and you had to stop 10 times, unless you're running 5 miles of San Francisco hills, I would recommend you have a plan B - in case you don't get a running scholarship.

google CoolRunning and RunnersWorld

[CityOfChicago]

One of my goals in life is to make it to Samuel's Sig line.

[smallrunner]

Well, with my training when I run it's usually at different paces. Sometimes I sprint a lap, run a mile without stopping and things like that. I really don't run one pace. I do push myself and I will get better. It is true that I haven't been running until very recently but I do have the will power to make it. I'm also trying to do at least 5 miles a day, everyday. I also have lost about 13 pounds so far and have been watching what I've been eating. Eating whole grains and no soda or junk food or anything fried. Today was day 1 of my training program, so of course taking my fitness from walking 4 to 8 miles a day, 2 days a week, to running 5 miles, is a little hard. There is no reason why I can't make it or become good. If I have the same heart and work harder then the other person and train harder then I can win, either way. I just need a running workout that I can do, if it's 4 hours I don't mind or if its sprints. I just need a plan or schedule of what to do. I really don't know, what works or doesn't. If you could give me a workout to do for tomorrow morning, then I'll do it. Also I have a lot of endurance to where I have a lot of energy just not too much speed, yet. So, I do very well with longer distances. In cross country I was on varsity and track as well. In track I did the mile.

[smallrunner]

Okay, I think that my second run for the day was better then this morning. I walked for 1 mile and jogged without stopping for 2 miles! All in less then 30 minutes!

[Samuel]

The main point is that you're getting out there and DOING IT! That's a lot more than me and/or a lot of other people (who also should be getting out there and doing it)... ;) It IS strange, however, that if you ran varsity cross country and the mile in track, you don't already know at least a few different training regimens/running workouts that you did week in/week out while on the team(s)... :confused:

CoC, if I put your witticisms into my sig line, it would be 2 pages long... :p

[CityOfChicago]

CoC, if I put your witticisms into my sig line, it would be 2 pages long... :p

Ha!

Runner - You are aiming for something very difficult to achieve. You are trying to be recognized for achieving superior results in an endeavor a lot of other people are trying to do the same in. In that case, your training must be VERY structured and VERY specific for YOU. I promise you, others who are looking for scholoarships a) are not getting back in shape, they are honing their current excellent shape b) they are being helped in thiis endeavor by their coaches, who are overseeing their training c) those coaches have detailed plans that are based on the years of performance they've witnesssed from their athletes, and d) many also have personal coaches they pay outside school to help them.

I'm not trying to tell you to forget it - not at all. But I am saying that you cant just say "Tell me what to do", with no history or context, and expect to get where they are. If you're really serious about this, you need all the historical details I asked for, plus a few more that can't be assessed over the net, and a coach to implement it and make the changes you cant see, but he does and can make.

Good luck in your training.