I'm going to start running,for highschool, and i'm going in to 8th grade. I need a beginner workout program?

Ok, well i wanna start running, and i can run 3 miles, but only if i'm running like a 5K. I dont train, but i wanna do XC in highshool and get prepared. I wanna start getting up to 6-7 miles every other day.What's a good workout planI'm going to start running,for highschool, and i'm going in to 8th grade. I need a beginner workout program?
well I'm in cross country and I'm a distance runner.What we do is run 7-8 miles evryday at my school.We do hills not evryday mostly evryother day.what you should do is star running with 4 miles or if you're running more ven better and then increase a mile evryweak or evryother weak you stioll have time.Get a diet high in protein.Most coaches say high on carbohydrates but I think they make you gain weight and you feel heavier running.Protein gives you energy and build muscle.Work on hills,drink a lot of water.be carefull witrh you shoes because you might get shin splints.you have to learn or get used to running under the sun.it's going to be extremely hot during x-c and that gets you slower.Also run on saturday not only 5 days a week but on saturdays just do speed like 12 two hundreds which is half a lap of a track.If you are bearly startting start with a mile and increase everyweak a mile.X-c is hardedr than track but fun.YOU HAVE TO BE DEDICATED TO ITI'm going to start running,for highschool, and i'm going in to 8th grade. I need a beginner workout program?
If you are only going into 8th grade then i would suggest not going farther than 5-6 miles at the most. In middle school cross country you don't run nearly as long as in high school, and you don't want to get hurt by overworking your muscles.


But anyway you are going to have to start training if you want to be prepared. I suggest starting out by running 3-4 days a week, maybe 1 or 2 miles per day. You want to start small to make the transition into regular running easier. After two weeks, 2 miles should be pretty easy so you can increase to 3 miles on a few days of the next week. After two weeks of 3 miles, go up to 4 and so on.


I really do think you should stop at 5 miles because when I was in middle school, we never ran farther than 4.5 and you will be able to start doing longer mileage once you actually get into high school. So once you get to or 5 mile runs, maybe work in some tempo runs too. That means going on a 2 or 3 mile run at a faster pace than your usual slower long distance pace. Try to run it as you might in a race, but not totally all out. If you do those twice a week and regular runs three times a week, you will be more than ready for cross country.
Start going out 15 min turn around and go back. When you feel that's not hard enough step it up to 20 min the 25, 30 etc.