Middle school cross country training?

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Lorell

The distance is only 1.7 - 1.9 miles but with extremely steep hills. At some points, you have to put your hands down and crawl up the hill! This will be my second year and I want to surprise my coach with my improvement. I can do 5 miles at a time. And 3 or 3.5 without stopping. My best mile (flat surface) is around 6:45. I am also a girl. What workout will improve my endurance to Finish the races in under 15 minutes ?

Answer
Cross Country Training
www.brianmac.co.uk/xcountry.htm Cached
Cross-country running requires a different stride length, a different leg action and a different foot plant from road & track running
Cross Country Running Training | LIVESTRONG.COM
www.livestrong.com/article/...cross-country-running-training Cached
Cross country running is a demanding activity that tests your cardio and muscular strength and endurance. It is important to develop your stamina slowly ...
Cross Country - Hal Higdon Training Programs
halhigdon.staging.racersites.com/training/51325/Cross... Cached
Cross Country - Summer Training Program. This Cross Country Training Program is designed for high school runners to use during the summer, but also for coaches ...
How to Run Cross Country: 10 Steps (with Pictures) - wikiHow
www.wikihow.com/Run-Cross-Country Cached
How to Run Cross Country. ... On the other hand, cross country training won't improve just your speed; cross country is focused on endurance, not only speed.
3 Smart Ways to Cross-Train for Speed, Health, and Recovery
strengthrunning.com/2013/07/cross-train-for-speed-health... Cached
Volume is important and if you canât do it with running, cross-training can make up ... I came off a great cross country season and was excited to run indoor ...
Cross-Country Specific Training Tips | Running Times
www.runnersworld.com/workouts/cross-country...training-tips Cached
The beauty of cross country is that it's you against not only the competition and yourself, but also Mother Nature. Over a variety of surfaces -- from dirt and grass ...
Basic Cross Country Training
www.everythingtrackandfield.com/webapp/wcs/stores/... Cached
Basic cross country training is broken down into three phases: Phase 1 is base building, ... Distance & Cross Country Running Shoes. Running Apparel.
Cross country running - Wikipedia, the free encyclopedia
en.wikipedia.org/wiki/Cross_country_running Cached
Race course|
Scoring|
Strategy|
Equipment
Cross country running is a sport in which teams and individuals run a race on open-air courses over natural terrain. The course, typically 4â12 kilometres (2.5â7 ...
Distance running: cross country training workouts
www.pponline.co.uk/...running-cross-country-training...414 Cached
If you want to be as successful as Kenywan distance runners you need to train like them! Increase your strength speed and stamina for free at the amazing new Peak ...
How to Train for Cross Country Running | eHow
www.ehow.com/how_2125034_train-cross-coun Cached
Cross-country running is a sport of physical and mental strength and endurance. Self discipline and a well-rounded workout are keys to cross-country running success ...

Can I go to Canada in winter?

Tanzim

I just got a VISA to go to Toronto, Canada. It's being really hard for me to decide when I'll go... I want to go as soon as possible... I can't go in November because of an work. I have the last date of visa in June. Can I go there in December-January??? Is it freezing cold out there??? some of my friends tell that I'll get frozen if I get off the plane in Canada, some tell that there's no cold !!! Should I wait till the winter ends, or can I go in Dec-Jan ??? Please answer, 10 points!

Thanks in advance
Tanzim

Answer
Tanzim,

I hope you mean that you got a visa to go to CANADA, not just Toronto. Canada's government does not (to my knowledge) provide visas that are only valid for a specific city in Canada!

I don't know what country you are coming from, but if you are used to a warm climate, you may find it very cold in January or February if you go to Toronto. You can expect temperatures down into -20C on some days and overnight. Usually, it will be closer to -10C. You may get days where there is a major snowstorm or freezing rain and it is dangerous to be out driving. Here is an example of a storm that came through February 2013.
http://www.cbc.ca/news/canada/toronto/story/2013/02/07/toronto-snow-storm.html

You will not freeze just walking off the plane! What you just need to make sure is that you are dressed appropriately for the weather. Most people during winter will wear layers of clothing, a good pair of winter boots, a hat, scarf, and gloves or mittens. Naturally, if you walk out of the airport in a pair of Nike running shoes and just an unlined jacket on a very cold day, then you will be shivering and risk frostbite or hypothermia if you stay outside too long.

There are plenty of things that you can do in Canada in the winter months. You can go cross-country or downhill skiing. You can go ice skating. You can hire someone to take you on a dogsled ride, or even go snow-camping. And of course, there are plenty of things to do inside during winter.

Two places that I highly recommend during the winter months are the city of Ottawa (Canada's capital) and Quebec City. In Ottawa, the city actually plows the Rideau Canal and creates the world's longest skating rink, being over 10KM long. They have places to rest, and vendors that sell things along the way. In Quebec City, they actually have a massive winter carnival, where there are outdoor parties, ice carving contests, and even an ice hotel that people pay $$$ to stay in. Ottawa is only a short drive from Toronto, while Quebec City is about a day's drive away.
http://www.canadascapital.gc.ca/places-to-visit/rideau-canal-skateway
http://carnaval.qc.ca/en/about/mission-statement/

Toronto is probably a better city to explore in summer or autumn because there are more things to do and more outdoor festivals at that time. But the city is open year round. I would not worry too much about the cold.

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