How to Train for High School Cross Country

Cross country keeps many high school students fit year after year. Cross country requires high school students to run long distances at a time. The students race to be the fastest and get across that finish line first. It takes lots of exercise and training to be able to run upwards of 50 to 100 miles per week. For those already on a cross country team or hopefuls wanting to join, make sure you are dedicated enough to train during the summer. Keep on training during the cross country races and all year long to maximize your chances for success.

Instructions

    • 1

      Ask the cross country program coach if she has a summer training schedule for you to follow. Some coaches might already have a weekly plan to help you stay fit and improve. She might be able to find one for you otherwise. Since your coach already knows your strengths and weaknesses, she's the best person to ask.

    • 2

      Start smaller and work your way up to faster speeds and higher distances. Run intervals of particular distances (400 meters or 600 meters, for instance) and try each time you run the same distance to finish a second or two faster. Work on one distance one week and a different distance the next. Ideally, you should be running 30 to 45 miles per week for training.

    • 3

      Do hard runs one day and lesser runs the next so you don't work out too hard. What you don't want to do during training is wear yourself out. If you run a 600 meter interval one day, do a simple 30 minute run the next day. If you find yourself to be really worn out, take a break from running for a day.

    • 4

      Do runs to keep up your tempo at least once a week. This is when you run on a long trail and gradually work up your speed to your fastest. You then bring it down again. Like intervals, you'll want to slowly improve your tempo week to week. Tempo is important in cross country. It's important because it's not a good idea to get tired in the middle of a race. You'll need to know when your speed should peak and how to bring it down gradually.

    • 5

      Race a friend or fellow cross country player. Try a few races if you know someone who's also in cross country. Don't push it. You don't want to race too much during your training. You can also run with a friend to help you both keep pace. This is also a great way to make sure you're not running too hard. You should never be too out of breath to talk.