Learn Training Techniques for Cross-Country Running

There’s no running around a track in cross-country running. Long-distance runners love unique courses that keep them returning for more. In this sport, races are held outdoors on natural terrain, usually on hills, grass, and dirt. Golf courses and parks are common venues. 

When participants consider how to train for cross country, they typically enjoy the social aspect of training and competing as a team. And also because sometimes it’s fun to play in dirt and mud. Cross-country running is hard work, as races are intense and relatively short (between 5K and 12K). Events are held in all types of weather, mainly in the fall and winter.

Whether you’re new to cross-country or a veteran runner returning for another season, training for cross-country running includes building strength, endurance, and mental preparedness.

What Is Cross Country?

While the sport started in England, cross-country running is popular among U.S. middle school, high school, and college athletes. Tens of thousands of students participate, and the number grows every year.

Long-distance runners don’t have to train with high school, college, or professional athletes, they can participate in an XC race to mix things up. There are age-group XC races, but rarely are they the main focus.

In cross-country competitions, runners race individually, earning points for their team based on their finishing position. A first-place finish earns one point, second place two points, and so on; the team with the least number of points wins.

In many school-based events, only the top five runners on a team are scored. But everyone can run, and even if their time does not count they can still help with race strategy and displacing competitors.

Races for middle-school runners are usually 1.5 to 2 miles. In high school, cross-country races are usually 3.1 miles (5K). College men and women may run longer distances, and trail-running races not affiliated with a school can vary greatly in length. A course may be one loop or a few, usually starting and ending with a straightaway.

Cross Country vs. Road Running

Because of the uneven terrain, cross-country running requires a different technique than running on a track or road. Runners must be able to shorten their stride, use their core muscles to help balance and stay upright and angle their toes slightly outward to keep from slipping on the course.

If you’re new to training for cross country, one of the most important things you can do is get a good pair of running shoes suited for your foot type and running gait. It’s a good idea to look for brands that offer a wide range of footwear options—Nike running shoes, for example.

Stop by your local running store for recommendations and running shoe selection tips. Some cross-country runners wear spikes or trail-running shoes. Talk with your coach and the running store staff about what they recommend.

Your first couple of weeks of practice may be difficult and you may feel like others on the team are much stronger and faster. Try not to compare yourself to other runners. Instead, track your progress and notice how you get stronger as you continue training.

Pace is less important and consistent, as when training for cross country pace will vary. It’s important to build endurance and speed but also practice running on uneven surfaces and up and down hills. Pre-season training for cross country is critical to reaching your full running potential during the season.

Building a Base for Cross-Country Season

As seasoned cross-country runners know, there’s no cramming when preparing for cross-country races. Start training for the season several weeks before it starts. Some cross-country runners like to run (or play other sports) year-round to stay in shape for cross-country season.​

Start your training by running between 2 and 4 miles about 3 or 4 days per week. During base building, do your runs at a comfortable, conversational pace. Some treadmill running is OK, but it’s better to run outside, especially on dirt paths, trails, and other surfaces similar to the typical cross-country course.

Your body, especially your ankles and knees, will adapt to running on those surfaces. In addition, cross-country meets are held in all kinds of weather—rain, heat, cold, etc.—so train in the elements and start mentally preparing yourself for your races.

Whenever possible, do your workouts with your teammates; running with others will help you stay motivated to keep running and make you push yourself harder during your workouts.

If you can’t train with your cross-country team during the summer, look for a local running group to run with. During the season, you can expect to do steady-state training runs, speed training, and hill workouts.

Workouts for Cross-Country Runners

Once you’ve done about three weeks of base training, you can increase your weekly distance by 10% and bump up your cross-country training days from four to five. For your longest run of the week, most runners should max out at 6 or 7 miles.

Advanced runners may run up to 10 miles at a time in training, but most don’t need to run more while training for cross-country season. At this point, it’s safe to add speed work and hill training 1 or 2 days a week (don’t do speed training 2 days in a row).

Speed Training

If you’re brand-new to speed work, check out tips for getting started so you don’t get injured. Here are some speed workouts to try while you train for cross country.

Ladder Workout

Ladder workouts are a fun way to pick up the pace. You work up the (time) “ladder” with your intervals and then back down again. You can do this workout on a treadmill, road, track, or trail.

How to do a ladder workout: Start with a 10-minute warmup at an easy pace. Then pick it up slightly faster than 5K pace for one minute, followed by one minute of easy jog recovery. The rest of the ladder goes like this:

• 2 minutes at faster pace + 1-2 minutes easy jog
• 3 minutes at faster pace + 2-3 minutes easy jog
• 4 minutes at faster pace + 3-4 minutes easy jog
• 3 minutes at faster pace + 2-3 minutes easy jog
• 2 minutes at faster pace + 1-2 minutes easy jog
• 1 minute at faster pace + 1-minute easy jog
• 5-minute cooldown at an easy pace

Interval Workouts

Interval workouts are a great way to build speed, endurance, and strength, and get your legs used to a faster turnover. They’ll also help sharpen your racing and pacing skills.

The key to interval workouts is consistency with work and recovery intervals. For example, don’t start strong with your first few intervals and slow down for the later ones or need more recovery time. If that happens, you ran the work intervals too hard.

Short intervals: This interval workout is fun for outdoors, whether on a track or road, but it can also be done on a treadmill. For recovery intervals, go at an easy pace like a slow jog or walk:

1. Warmup: 5-minute easy jog including 1 to 3, 30-second accelerations (strides)
2. Run: 30-second sprint at 5K pace
3. Recover: 1 minute at an easy pace
4. Repeat: Run/recover cycle for 20 minutes
5. Cooldown: 5-minute easy jog

Finishing kick intervals: Start with two 800-meter intervals at your 5K pace, with 400-meter recovery (at an easy pace) in between. Once you’ve finished, do four 400-meter repeats at a 5K pace, with a 400-meter recovery (easy pace) in between. Push yourself during the hard intervals as if you’re in your final kick and trying to beat an opponent to the finish line.

Fartleks

Fartleks, runs in which you alternate between fast bursts and slow jogs, are a fun way to do speedwork, especially for pre-season training in cross country because they’re not structured and your work-rest intervals can be based on how you feel.

Fartleks are great training for cross-country runners because they teach you how to surge during a race or fight off an opponent trying to make a move on you. They can be fun as a group, as each person takes turns picking the next landmark or time interval.

How to do it: To do a fartlek workout, start with 5 or 10 minutes of easy running, pick up the pace and surge for about 20 or more seconds, then jog for about the same amount of time until partly recovered, then surge again.

These speed bursts could be anywhere from 100 to 400 meters or longer. You can also base them on time or use landmarks such as trees or telephone poles. Your intervals can be on a flat or hilly course. Your pace for your fast segments can be at top speed or your 5K pace.

Practice Races

Local 5K road races during the summer can help you stay motivated and offer a change of pace from your regular training schedule. While runners shouldn’t be doing a 5K road race every weekend, it’s fine to do a few throughout the summer as part of your training for cross country.

If you’ve never done a 5K before, learn what to expect. Practice 5K races will help sharpen your racing skills and give you a good indication of your overall fitness.

Hill Training

One of the best ways cross-country runners can improve their strength, speed, and confidence is by running hills. Most races feature inclines, so running hills in training for cross country will help you sharpen your racing skills.

You can incorporate hills into your easy runs but you can also do specific hill workouts for a one-speed workout each week. Here are some hill workouts to choose from:

Push the Downhill Workout

Downhill running is a critical skill for cross-country runners, as the downhill is often where runners pick up time and make a big, strategic move. This workout allows you to practice downhill running with a strong effort.

How to do it: Start with a 10-minute easy warmup. Choose a short hill with an average gradient. Run at an easy pace up the hill. Then push the downhill, running at your 5K pace effort.

Although you’re pushing it, stay in control and don’t over-stride. Your feet should land beneath your hips, not in front of you. Recover by walking or jogging back up the hill. Repeat 6 to 10 times.

Hill Repeats With Push-Ups

This hill workout is excellent for strengthening and conditioning, combining hill running and push-ups.

How to do it: Start with a 10-minute easy warmup. Find a hill about 50-75 meters high and run up it at about 80% to 85% effort. You shouldn’t be sprinting, but you should challenge yourself. At the top of the hill, do 10 push-ups. Then, jog downhill.

Repeat that sequence (including the push-ups) six times. Each week, you can add another hill until you reach 10 repeats. If you’re feeling ambitious, you can also increase the number of push-ups.

Cresting the Hill Repeats

These hill repeats can help you prepare for the pace changes you’ll experience when running hills during a cross-country race. After cresting a hill, rather than turning right around and going back down, you’ll continue for a short bit at the same effort level (as you would during your race).

How to do it: Find a hill that flattens out for a bit at the top. Run at your 5K effort from the bottom. Once you reach the peak, continue running with the same effort and observe how your speed picks up. Run for another minute at that effort, and turn around and recover going downhill. Start with 4 repeats and then add another hill each week until you reach six repeats.