How to Prepare for a Cross Country Race

Get back to the roots of running. Cross-country is the original and most challenging form of distance running.

Things You'll Need

  • Running Bras
  • Running Clothes
  • Running Shoes
  • Running Socks
  • Running Sunglasses
  • Running Books
  • Running Foods (gels And Bars)
  • Running Watches
  • Running Magazines
  • Running/sports Drinks
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Instructions

    • 1

      Get used to the varied surfaces. Run casually for about 30 to 40 minutes in your first few times out.

    • 2

      Wear supportive running shoes. Check out special trail running shoes manufactured by major running shoe companies.

    • 3

      Start speed sessions. Cover two to three miles at a warm-up (easy running) pace. Then run a series of eight 60-second efforts at faster than race pace, with a steady, 2-minute recovery jog in between.

    • 4

      Run your speed bursts over anything that comes in your path, whatever the terrain.

    • 5

      Devise a loop of between 600 and 800 meters using natural paths and obstacles. Run a series of four to six repetitions of the full distances, with a 4-minute recovery.

    • 6

      Break the loop up into, say, four sections of about 200 meters. Run the first and third sections comfortably. Run this loop continuously, for say, 8 minutes.