Cross country is a sport that requires a combination of endurance and speed. According to Brad Hudson, author of "Run Faster," racing distances of 5000 meters demands the highest level of oxygen consumption. Before the season begins, it is essential to develop an aerobic base built on comfortably paced, moderate-length runs. Developing a base of endurance along with becoming familiar with speed workouts and strengthening exercises creates a foundation that you can build and improve on during the season.
Step 1
Run at least three to four days a week -- six if possible. Run at a comfortable pace for 20 minutes at first and gradually increase the duration of your runs. Increase the amount of miles you run in a week by no more than 10 percent each consecutive week.
Step 2
Add one to two speed workouts into your weekly routine once you can run comfortably for 45 minutes. Do progressive runs, meaning the last few minutes of an easy run is at a harder effort; tempo runs, meaning 20 to 30 minutes are at a sustainable medium effort; and fartleks, meaning intermittent one- to three-minute sprints are done during a comfortably paced run.
Step 3
Perform six to eight 100-meter strides at the end of comfortably paced runs to develop running efficiency. Focus on your form, bringing knees high and pushing with a midfoot strike into the ground.
Step 4
Complete bodyweight resistance exercises to build core strength without overly tiring muscles before the season begins. Complete sets of pushups and abdominal exercises such as planks and situps.
Step 5
Stretch on a consistent basis after running, which will improve your flexibility and stride efficiency. Stretch the major muscle groups -- hamstrings, quadriceps, calves and glutes -- holding each stretch for at least 20 seconds.
Step 6
Perform ankle-strengthening exercises to avoid ankle sprains on the uneven surfaces of cross country courses. Walk barefoot in the grass for five to 10 minutes at the conclusion of runs.
Tips and Warnings
- Practicing on the grass rather than roads will help your muscles and tendons adapt to the uneven surfaces of most cross country courses. Before the season begins, make sure you have a pair of properly fitting training shoes that are not worn out.
References
- "Run Faster: From the 5k to the Marathon"; Brad Hudson, et al.; 2008
- "The Running Times Guide to Breakthrough Running"; Running Times; 2000
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