How to Cross-Country Train

Cross-country running is distance running "in the wild," and it is the sport that initiates many high school and college athletes into the sport. Most cross-country competitions occur in the fall and are run on various terrains. This form of running has its own specific training techniques.

Instructions

    • 1

      Start training for cross-country season at least 6 weeks before the first race or time trial. If you are going out for your school's cross-country team, you will probably have to compete for a spot on the squad with athletes who run year-round.

    • 2

      Train with another runner or a group to improve the quality of your workouts. Run most of your workouts at an even pace. If you are breathing too hard to carry on a conversation, you are probably running too fast.

    • 3

      Build a base of fitness with your first two weeks of training. Run 2 to 4 miles, 5 days a week. Run mostly on flat surfaces of grass, sand, clay and pine needles. Include one day a week when you do at least half of your run on roads, sidewalks or other paved surfaces, since many cross-country courses include some road mileage.

    • 4

      Increase your weekly distance by 10 percent per week beginning with the third week of training. Avoid running more than 6 miles in a single workout during your first 8 weeks. High school cross-country courses range from 3 to 5 km, and college courses from 5 to 10 km.

    • 5

      Include one day of speed work during each of the final 3 weeks before the start of your season. While it is possible to do speed work on a track, the cross-country runner's preferred versions of speed training are strides or "fartlek." Strides involve running 4 to 8 repeats of 50 to 100 meters at a speed just below sprinting pace. In a "fartlek" or speed-play workout, members of a team take turns running out ahead of the pack during a workout so that their teammates must try to catch them with spurts of 50 to 200 meters.

    • 6

      Add one weekly hill workout to your regimen by the third week of pre-season training. A good hill workout can consist of a moderate-distance run of about 3 miles on a very hilly course, or a 10-minute "hill drill" involving a dozen or so tempo runs up a 50-meter steep incline following an otherwise easy workout. Jog down hills to strengthen your quads.

    • 7

      Rest at least one day a week when you train for cross-country running, to avoid injuring yourself from over training. Pay attention to your need for sleep and good nutrition, even if your friends are partying the night before a race.

    • 8

      Cut back on hills and speedwork once racing competition begins, especially during any weeks when your team has two meets scheduled.