What type of training is best for cross country? - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of What type of training is best for cross country? from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Keep your mid‑season mileage steady – maintain the high mileage you built over the summer.
Add variety: tempo runs, lactate‑threshold work, hill repeats, race‑specific paces, and faster‑than‑goal‑pace efforts.
Hill work: 8‑12 repeats of 1‑1.5 min uphill, or classic 10 × 90‑second steep hill repeats; occasional longer hills (2‑3 min) for strength and aerobic capacity.
Train on the same surface you’ll race on (grass, trails) to dial in pacing.
Include 4‑6 strides 2‑3 times per week.
Long‑run distances: 9‑13 mi for high‑school runners, 15‑20 mi for Division‑III, and 17‑20 mi for Division‑I (10 k) athletes.
Faster‑than‑goal‑pace workouts: roughly 5 mi at best‑effort pace to build race‑specific endurance.

Workout Example

Mid‑Season Cross‑Country Workout (Miles)

Warm‑up – 1‑2 mi easy jog.
Hill Repeats – 10 × 90 seconds uphill (moderately steep) with an easy jog back down for recovery. (Adjust reps 8‑12 based on fitness.)
Tempo Segment – 3 mi at lactate‑threshold pace (comfortably hard, ~20‑30 seconds slower than 5 k race pace).
Goal‑Pace Run – 2 mi at target race pace on grass or trail.
Cool‑down – 1 mi easy.
Strides – 4‑6 strides (20‑30 seconds each) after the workout, 2‑3 times a week.
Long Run – 9‑13 mi (high‑school) or 15‑20 mi (college) at an easy‑moderate pace, done once a week.

Closing Note

Give this mix a try this week, tweaking the distances and paces to match your own training levels in the Pacing app. You’ll be building strength, speed, and confidence for race day—go for it!