How to Improve Running Speed for Cross Country - A Teenager's Guide

Question
I'm 13 years old and on the crosscountry team at my school. Running has never been my sport but I've gotten better at it. I'm trying to learn to run faster in races but have difficulty in pushing myself further?
What are some excersises to go faster in running?

Answer
Hi Ava
I would recommend this latter workout for you with 2 full days in between workouts.The most important thing is to work into them gradually.You also want to warm up properly.

On the track

3x200 meters
3x300 meters
3x400 meters
3x800 meters
walk half the distance
for recovery.
The effort should be solid but
controlled well with in your
self and a smooth rythim.

Any questions just get in touch
Ava.

All the best

John