Learn how to run competitive cross country in this free video series on running and sports.
Peter Elizondo was a cross country runner for 3 years at Nikki Rowe High School. He currently runs 3 times a week for over 6 miles at a time, and has competed in many marathons, such as the Rock & Roll Marathon in Carlsbad, CA.
Hi, my name is Peter with Expert Village. Today I'm going to talk to you about competitive cross country running. In this section I'm going to talk to you about increasing your speed during your running whatever course it may be. So if you're going to have a 3 mile run (3 mile course), you're going to end up warming up the first half mile and then thereafter you're going to end up increasing the speed of your run for about anther mile. Then the next mile after you want to increase a little bit faster and keep that pace. So that is 2 1/2 miles then the last 1/2 mile you can either speed it up and just end and finish off that last 3 miles of it or you can keep that same pace that you had. If your going to do the 5-7 miles, then you're going to want to spread that out evenly as well, so after that first mile of warming up then what you'll do is you'll break it down into about a mile of a good fast speed. The next mile pick it up another notch so that's 3 miles that you're going into that 5 mile run and then that next mile maybe even just a little bit more, then that next mile bring it back down a little bit.
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