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How can i get faster at my running for cross country, do I need to train at faster speeds or does...?
running at long, moderate speeds work better, please help?
You need to do interval traning. Just "trying" to run a long cross country faster won't tune your body into being used to running faster. You need to add sprints into your running regimine.
For interval runs, you run at a SLOWER pace. Pick out objects in the distance (maybe 50-100 meters away), these will be your target "run to points". Then sprint to them (as fast as you can). After reaching your target point, slow back down to your SLOW run/jog and continue. Once your heart rate stabilizes pick out another "run to point" and sprint again. Repeat this over your entire run.
These sprints will train your body to run faster. After a few weeks of doing these interval runs (interdispersed with your regular running of course) you will find your run times have gone down. It is crucial that your run these sprints at your 100% maximum speed. If you cant maintain a maximum speed over the entire distance to your "target run to point" then pick the next one a little closer to you.
You can get faster by doing TEMPO RUNS. These are long distances at moderate speed. Try to do tempo runs mondays wednesdays. tuesdays and thursdays and fridays jog. Saturday is race day and sundays are long runs 10+ miles jogging. check out runnersworld.com
I would say if you have access to a track, do track workouts. Do repeat 400's (one lap) and 800's (two laps). As with all running, don't overdo it, but I guarantee you that if you add track workouts to your weekly workouts you will shave seconds off of your times.
5+ years personal experience
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