How do i increase stamina and run faster when running a cross country race?
It’s best to work on your weaknesses for instance more mile repeats or starting some 5K or 10K road races now to develop your times. Really for XC the best training is race type training for instance doing 1 mile repeats X 4 at your race pace or 2 miles X 3 at 10K race pace. Do fartleks, trail running, hill running and short intervals such as 400’s at mile race pace or 200’s or 100’s at 400 meter race pace. Try logging your miles and training in a journal. You need to develop a plan with your coach. You need to develop your kick and form. Strength training is important so do resistance band training instead of doing repetitions hold the position for 15 – 20 seconds to work on your potential energy and explosiveness. Also do form work drills such as skipping, bounding, running backwards. Stamina running you can help by doing double workouts maybe even cross training with running, biking, swimming, elliptical, wall climbing, Yoga, etc. Gradually increase your miles, eat good food and get
