Cross country is an intense sport that requires a large amount of heart, endurance and desire. According to the International Associations of Athletics Federations, the distance of a men's race is 12 km and the distance of a women's race is 8 km. In order to run this distance and produce a good time, you have to train extremely hard.
Function
The function of cross country training is to work your cardiovascular system and your body hard enough so that it is prepared to run a long-distance race in a short amount of time. When you train, you should train hard enough so by the time the actual race comes, it will feel easy and you will be able to produce a time that could win the race or be a personal best.
Benefits
When you train hard for cross country you come across many benefits that not only help you on the course, but they help you in your everyday life. From running long distances consistently, you will develop your cardiovascular system to be able to handle high-intensity activity without getting fatigued. You will also get your body into great physical shape as you will lose a little weight, strengthen your legs and begin develop a muscular appearing physique. Of course, the main benefit to this training is the high level you will be performing at during your race.
Misconceptions
The main misconception involved with cross-country training is that it will lead to an increase in your sprinting speed. While this training will make you faster, it will only make you faster in endurance, long-distance races. Training for sprinting requires very different techniques and drills that are designed to strengthen and use different muscle fibers of the legs that are not used in cross country running. Wheeless' Textbook of Orthopaedics online explains that type I muscle fibers have a slow contraction and are more suited for endurance activities, whereas type II muscle fibers have a rapid contraction and are better suited for explosive activities. Cross- country training develops type I fibers and sprint training develops type II fibers.
Types
The main way to train for cross country is to run five to six days a week. Start by running a mile a day and progressively build your distances until you are running 10 miles a day and doing so at a pace of seven- to eight-minute miles. You can also do interval training in order to prepare your body to sprint up hills or sprint at the end of a race. Do a 40-yard sprint, rest five seconds and then do another 40-yard sprint. Perform 20 total sprints and do this activity one or two times a week. By completing this training, you will be highly prepared to run a 12 or 8 km race.
Considerations
Always consider your personal health before starting a cross-country training program. The workouts take place at a high intensity and it is wise to consult with your physician to make sure you do not have any conditions that would put at risk while performing this training. Also, consider any pains that may be felt in your legs. Consistently running long distances may put you at risk for developing shin splints, which can be painful and damaging to your body.
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