How to Train for Cross Country

Member

By HeatherJ
User-Submitted Article

Article Rating:

(1 Ratings)

Cross country season usually takes place in the fall, and is a popular event from high school to college and beyond. The terrain varies from trails to fire roads to grass, and the training requires some longer distance running and hill training.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

Racing flats designed for cross country events.

Step 1

Build up a solid base by spending a few, if not several, weeks of easy running.
Step 2

Incorporate one or two hill workouts (example: six repeats of 400 meters of hard uphill running followed by 400 meters of recovery) a week into your training plan.
Step 3

Follow easy runs of 30 minutes or more with six 100-meter strides.
Step 4

Incorporate tempo runs and interval training during the six weeks prior to cross country season.
Step 5

Cut back on mileage and hard workouts around championship races.

Tips & Warnings

Warm up before each race with about 10 minutes of easy running and a few quick strides.
Follow the season with a couple of weeks of easy running.
Contact one of your local running clubs to find out if they have cross country teams. Or, if you’re already a member of a club, form a team yourself!
If you want to officially compete, you have to be a member of an organization such as USA Track & Field.

Resources