Middle school cross country training?

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 ...

USNA application insight?

Marvin

A little background first: I have 33 ACT composite (33 English, 34 Math, 32 Science, 34 Reading), a 3.9 unweighted, cumulative GPA, I'm a National Honor Society Member, a National Merit Commended Scholar, I got a 5 on the AP Calculus BC test.

So academically speaking, I think I have a pretty good shot, plus I have some extracurricular activities under my belt. Problem is, I did miserably on the Fitness Assessment, and I only have two weeks to take it again. My original scores are: BB Throw, 42 feet; Pullups, 11; Shuttle run, 8.9s; Crunches, 75; Pushups, 27; Mile-Run, 7:51. (I majorly screwed up on the pushups, dropping a knee like a minute in, and the run I was already tired and somewhat disheartened)

Comparatively to the rest of the application, how much weight is placed on the CFA? I can improve my pushup and mile scores just by taking it again this week and not being an idiot, but my other scores aren't exactly great either. Is this going to be a significant blow to the rest of my application?

Answer
Usna, Usma and Usafa currently utilize the CFA. None publish minimums and a Candidate cannot get minimums in each event and pass the CFA. It appears you are below the minimums in the Basketball Throw, the Mile Run and Push Ups. Significantly below in Push Ups. Luckily you are not below in Pull Ups which is the hardest event to significantly increase a score in a short period of time.
The minimums for the USAFA CFT that preceded the CFA are at the link below...
http://i50.tinypic.com/1zbdu2d.jpg
It did not include a mile run or basketball throw but included a 300 yard shuttle run.
Pullups Minimum: 4; Avg: 10 Usafa CFA Mean 11 Your Score 11
Situps Minimum: 49; Avg 69 UsafaCFA Mean 80 Your Score 75
Pushups Minimum: 24; Avg 41 Usafa CFA Mean 60 Your Score 27
Basketball Throw Usafa Mean: 69; Your Score 42 feet
Shuttle Run Usafa Mean: 8.8; Your Score 8.9
One Mile Run Usafa Mean: 6:40; Your Score: 7:51
https://admissions.usafa.edu/RRS/Online_CFA_2013.pdf

Purported USNA CFA Minimum Scores:
BB Throw: 50'; Your Score: 42
Pull Up: 5; Your Score: 11
Shuttle: 11.0s; Your Score 8.9
Push Up: 46; Your Score: 27
Sit Up: 56; Your Score: 75
1MR: 7:45; Your Score: 7:51
http://www.serviceacademyforums.com/showthread.php?t=24029

Conclusion: Probably not using your core muscles in the Basketball Throw. Have a Coach/PE Teacher/Fitness Trainer check your form and give pointers. The deadline for submitting Pre Candidate Questionnaires is Jan 31, so it is not clear why it has to be taken again in two weeks. Have you been offered an LOA and is this a condition of the LOA? Do not take the CFA again this week. Practice and get in shape.
Start this Fitness Program and do extra Pushup Ladders, see page 2:
http://www.usna.edu/PEdept/docs/Prepare%20for%20Plebe%20Summer.pdf
If you have already been running, start at whatever level you are at, but if you are advancing the pace and starting above week 1, be sure to only run on soft surfaces. It takes much longer to build up the joints and ligaments to withstand running on hard surfaces. Make sure you have good running shoes and they are not worn out as this can lead to injury.
See Info on running shoes here:
https://www.trngcmd.usmc.mil/OCS/caninfo/fitprep/Lists/Running%20Shoes/AllItems.aspx
This is the fitness program you should have started last Spring/Summer:
http://www.nrotc.navy.mil/pdfs/pre-conditioning.pdf
Besides the CFA, if a Candidate has not participated in athletics, it will have an impact on his chances. Over 90% of service academy Mids/Cadets participated in varsity athletics; over 80% winning varsity letters; over 60% were team Captains and around 25% are recruited athletes.
http://www.usna.edu/admissions/documents/ClassPortrait.pdf
http://i46.tinypic.com/msd387.gif
The Air Force Academy website offers outstanding advice to students prepping for a service academy, rotc scholarship or any highly selective university. Open all links to the right of the page. Be sure to open the "Character Matters" link and read it carefully."
http://www.academyadmissions.com/admissions/advice-to-applicants/all-applicants/
Answer at the link might be informative with regard to service academy appointments:
http://answers.yahoo.com/question/index;_ylv=3?qid=20120125193024AA11LUr

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