Not to sound like I'm raining on your parade, but if your training for cross and states is on the 3rd, I would strongly advise you NOT start training now.
Like Noiram said, do Track for now (if you can fit it in)
If not run off and on. But there is no point in training hard now for a season which is half a year away.
Even the hardcore distance runners (All State Finishers) around here don't start Cross country training until at the earliest July 1st. Starting in July would give you 3 months to do some hard and exhausting workouts. That would allow you October to cut back a little and tweak your body into better racing form. That way you will peak in November. If you start training now, you will most likely burn out and end up Peaking 2 months or MORE before your state meet.
Track would be good, it would end right around the start of June. Which if you run once every other day after the Track season you won't lose much, that way you can start XC training in July.
If Track is not a viable option and you still want to workout some. Heres a sample workout schedule that you could try out. Anyone else is free to add or change this schedule to what you think may work.
It will be done in 2 week intervals.
Week 1:
Monday - 10 min easy, 10 min moderate, 10 min easy.
Tuesday - 30 minutes easy
Wedensday - Ride a bike or Swim for your workout.
Thursday - Fartlek 5 hard, 5 easy, 4 hard, 4 easy, 3 hard, 3 easy, 2 hard, 2 easy, 1 hard, 1 easy.
Friday - Weight lifting & 20 minutes easy.
Saturday - Long run 45+ (up to you)
Sunday Rest
Week 2:
Monday - Ride a bike or Swim for a workout.
Tuesday - 5 min easy, 10 moderate, 10 easy
Wedensday - Weight Lifting & 20 minutes easy.
Thursday - Ride bike or Swim for a workout.
Friday - 40 minutes finish with 4 x 100m Striders
Saturday - 45+
Sunday - Rest
If you do any training on a regular basis now, I would recommend that on June 1st you stop your training. Then cut down to something like this.
Month of June: Go for between 20 and 40 minutes on one day. Rest the next day. Swim or ride a bike the third day. Rest the fourth day and the fifth day. Then do again. So it will be 5 day cycles. This will allow for plenty of rest to prepare you for hardworkouts again in July-September.
If I have anything wrong please feel free to correct me, I'd rather suck up my pride and make sure things are correct.
biggrin I hope this helps.
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