Cross country training includes building stamina, varying speed and terrain, and practicing techniques to prepare for long-distance running in changing conditions. Athletes can design their own program, starting with endurance and incorporating hill and Fartlek training. Adjustments can be made before races based on course information.
Cross country training methods can include building stamina, changing speed times while running, training on hills and different types of terrain, and practicing running techniques. These different methods are designed to prepare an athlete’s body for long-distance running on any course in changing weather conditions. Many runners use these basic training standards to design their own training program and incorporate regular runs into that cycle to help maintain their skills.
A beginning cross country athlete can start by working on their endurance levels. This involves increasing the distance she runs during her workout on a daily or weekly basis. While increasing the duration of his runs, the athlete can also challenge himself by running on different types of tracks. Wooded tracks over dirt often provide a less springy return than running on pavement or asphalt, and can make the runner’s body work harder to maintain their pace and keep their muscles in line. Cross country racing often requires participants to race through multiple course conditions, including slippery areas, natural terrain, and paved roads, and athletes who train in each of these types of environments will be better equipped to finish the race. strongly than those who do not.
To improve endurance and aerobic function, runners may benefit from using a one to two day cross country training schedule during their training cycle. These executions are not usually long and can last anywhere from 30 minutes to an hour. The runner begins by choosing a relatively slow warm-up tempo. As he increases his heart rate and feels his muscles begin to loosen, about 10 minutes into the run, he can increase to approach but not exceed his maximum tempo. This tempo can be held for an additional 10 minutes before the runner slows down to a final cool-down pace.
Cross country training can also incorporate running on mountainous terrain of varying elevations as part of the athlete’s growing exercise program. The runner generally benefits from avoiding running the same hills each day and varying their speed and the time spent on each one. Easy hills are those that require 30-60 seconds to ascend at a steady pace. Long hills are those that take 60-120 seconds to run at a steady pace. When training on hills to improve muscle tone and endurance, the athlete should alternate between short hill and long hill exercise days to allow their body time to recover between sessions.
The runner can use these various methods to build their own Fartlek cross country training session. Fartlek means “speed play” in Swedish, and it’s a common term used by runners to describe their self-paced workouts. The runner usually starts at a moderate jogging pace, which he maintains for several minutes, before accelerating to a burst of speed, which he may maintain for less than a minute. Most of the training consists of a steady pace punctuated by sudden increases in speed, followed by a brief cool down. This pace typically mimics the speed and endurance requirements of an actual race, and can help an athlete hone their race tactics, which often involve pulling away from competitors or holding their own with those trying to outrun them.
Finally, runners can adjust their cross country training methods immediately before each race they participate in. Prior to the day of the event, most races will post information about the course, the type of shoe recommended, how many runners will be participating, and the route of the course. This allows athletes to look at the terrain and the size of the hills they will be running over, and plan their training program accordingly. Many athletes will benefit from avoiding strenuous training in the few days leading up to a race, and should focus their efforts on intensity early in the week to allow their bodies to build up energy and strength for competition.
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