Sport Specific Workouts: Cross-Country Running – Weeks 7-12

Cross Country Weekly Training Schedule

Cross Country Week 7 – Tuesday, July 11th – High School Run

The first week of cross country season is usually the most difficult one. You have to run with a group of other runners all over again, and it’s very easy to get discouraged when things don’t go well. However, if you stick with it through these tough weeks, you will eventually see your goal come true!

Week 7 – Tuesday, July 11th – High School Run

You are going to do some long runs (at least 8 miles) starting at around 9am. These runs should include a few hills, but not too many. I would recommend doing them after lunch time so you won’t feel tired later on during the day.

For your long runs, I suggest getting out of town early on Wednesday. If you are staying in the same city where you ran last year, then that is probably fine. But if you’re moving cities or even towns, then try to stay away from busy streets and highways.

Try to avoid driving during rush hour. There are times when traffic is really bad on those roads, so running along side of it might not be such a good idea either!

Try to run on trails that day. I don’t really recommend running on dirt roads unless there is literally no other choice. Actually, you should probably avoid roads altogether.

Sport Specific Workouts: Cross-Country Running - Weeks 7-12 - GYM FIT WORKOUT

Unless you are an experienced road runner, try to stay away from them. Dirt and dust can easily get in your eyes and mouth, which can cause temporary blindness and coughing fits. These problems can be especially dangerous while running fast and far from traffic.

Cross country training weeks are going to be the most fun for you during this period of time. Even if you don’t exactly love running, you will be able to survive the following months because you will be running less and also looking forward to reaching your goal in the next few weeks. I’m sure you’ve heard many people say that one of the hardest parts of running is the running itself.

If you focus on the future benefits, then training won’t seem so bad at all!

Cross Country Training Week 8 – Tuesday, July 18th – High School Run

This week you should only need to go out for 1 hour and 15 minutes. Continue doing the same warm-up and stretches as last week. Also, keep your heart rate at around 90% of your maximum the entire time.

Your breathing shouldn’t be too hard, but you should still be panting a little. If you are really struggling with this, slow down a little bit. This shouldn’t be an all-out sprint, but rather a steady pace that you can keep up for at least an hour and a half.

For your long run this week, I want you to go out for 2 hours and a half. Again I want you to start out slow and then end with a faster pace. When you are running for longer periods of time, it’s important to gradually warm up your body.

I would start out jogging for the first 15 minutes or so. Then continue with a slow and steady pace for the next 45 minutes. And last but not least, finish up with a half-hour of continuous running at a faster speed. This will help your body get used to running longer distances without completely destroying your legs.

You can either run on the same trails as last week, or you can try something a little more adventurous. If you decide to go out in an unfamiliar place, I want you to make sure that you bring at least 2 or 3 quarts of water with you. If you are going by yourself, I also recommend that you bring your cell phone in case of an emergency.

Although I’m sure you’ll be fine, just as long as you start running earlier than later if you’re running alone.

Remember, I want you to warm up and cool down properly. Don’t just stop running completely because you think the run is over. Continue to walk for 5 minutes, and then slowly start jogging again.

When you feel like you’re ready to start running at a faster pace, go ahead and do so. This is called a “cool down” and it’s just as important as the warm up!

Sources & references used in this article:

Early phase changes by concurrent endurance and strength training by CP Balabinis, CH Psarakis, M Moukas… – … and Conditioning …, 2003 –

Low back pain among endurance athletes with and without specific back loading—a cross-sectional survey of cross-country skiers, rowers, orienteerers, and … by R Bahr, SO Andersen, S Løken, B Fossan, T Hansen… – Spine, 2004 –

Effects of resistance training on running economy and cross-country performance by KR Barnes, WG Hopkins, MR Mcguigan, ME Northuis… – 2013 –

Effect of continuous slow-speed running for 12 weeks on 10-14-year-old Indian boys. by S Chatterjee, A Bandyopadhyay – British journal of sports medicine, 1993 –

High volume of endurance training impairs adaptations to 12 weeks of strength training in well-trained endurance athletes by BR Rønnestad, EA Hansen, T Raastad – European journal of applied …, 2012 – Springer

Training characteristics during pregnancy and postpartum in the world’s most successful cross country skier by GS Solli, Ø Sandbakk – Frontiers in physiology, 2018 –

… hyperresponsiveness to methacholine, adenosine 5-monophosphate, mannitol, eucapnic voluntary hyperpnoea and field exercise challenge in elite cross-country … by M Sue-Chu, JD Brannan, SD Anderson… – British journal of sports …, 2010 –

Case study: Nutrition and training periodization in three elite marathon runners by T Stellingwerff – … journal of sport nutrition and exercise …, 2012 –

The effect of strength training on performance in endurance athletes by K Beattie, IC Kenny, M Lyons, BP Carson – Sports Medicine, 2014 – Springer