It’s race morning.
Cold.
Wet.
Your feet are already damp before the warm-up.
You’re lining up for your first cross country race feeling confident—because hey, you’ve crushed 5Ks on the road, right?
Then the gun goes off. And it’s instant chaos.
Mud flying. Elbows bumping. You slip on the first hill, nearly lose a shoe in the second mile, and by the finish line, you’re soaked, scraped, and barely holding your form together.
Welcome to XC.
It’s not just a race—it’s a gut check.
But here’s the kicker: you’ll love it.
You’ll crave it.
Because cross country isn’t about flashy paces or perfect splits—it’s about grit.
It’s about how deep you can dig when the course throws everything at you and says, “Still going?”
Let me share with you my full guide to cross country running.
Sounds like a great idea?
Let’s get to it.
So, What Is Cross Country Running?
Cross country (or XC, if you’re in the tribe) is distance racing stripped down to its wild roots.
No flat pavement, no lanes. Just you, your teammates, and a course that wants to break you.
Here’s what you’re up against:
- Distance: Races range from 3K to 12K (usually around 5K for high school, 8K or 10K for college).
- Terrain: Grass, dirt, mud, gravel, forest trails—sometimes all in one race.
- Obstacles: Hills, sharp turns, soggy fields, roots, the occasional log or ditch.
- Weather: Rain, wind, cold, snow—XC doesn’t cancel for weather. That’s part of the sport. You run through it.
Every course is different. One weekend you’re hammering across a dry golf course.
Next weekend? You’re knee-deep in muck trying not to fall face-first into a stream crossing.
That unpredictability is what makes XC such a wild ride.
Track is precise.
Road racing is predictable.
Cross country is… well, cross country.
That’s why I always like to say: “Roads tell you what to expect. Cross country makes you figure it out.”
The Team Element (And Why It Matters)
Cross country is one of the few running disciplines where the team really counts.
You race as an individual, yes—but you score for a squad.
Seven runners line up, five score. Lower finish place = better team score.
That means strategy matters.
Pack running matters.
You might sacrifice your own pace to drag a teammate up a hill.
You push each other through that middle mile when everything’s screaming “slow down.”
And you celebrate together when it’s done—win or lose.
There’s a bond forged out there in the mud that road running just can’t replicate.
Why It’s Not About the Clock
Here’s the deal: you’re not chasing PRs in cross country.
You’re racing placement, not time.
A 5K might take you 17 minutes one week and 20 the next—and the 20 might be a better effort.
Course conditions can swing wildly depending on rain, frost, or the wear and tear of hundreds of cleats.
If you’re obsessed with pace data, XC will mess with your head.
But if you let go of that and race the terrain, you’ll find a new kind of strength—mental and physical.
How to Train for Cross Country
So, you’ve caught the XC bug. Or maybe someone dragged you out to practice and now you’re wondering what the heck you just signed up for.
Either way—welcome.
Cross country is raw, gritty, and one of the best ways to build endurance, mental toughness, and race smarts.
But yeah, it’s not for the faint of heart. Here’s how to train for it without getting wrecked along the way.
Build Your Aerobic Engine First (Before You Worry About Speed)
Cross country is a short race that feels long.
Hills, mud, uneven ground, spikes digging in—it’s a whole different beast from road 5Ks. And you’ll crash and burn hard if your endurance sucks.
Your #1 priority as a beginner? Build your aerobic base.
That means easy miles.
Lots of ‘em.
- Start where you are, not where you think you should be.
- Add mileage slowly. 5–10% per week, tops.
- Run 4–5 days a week, mostly at conversational pace.
High schoolers might build to 20–25 miles/week.
New adult runners? Maybe 25–30, depending on background. Doesn’t matter where you start—just keep stacking those miles.
Train Where You Race (Ditch the Treadmill)
You don’t prep for a trail run by pounding treadmill miles. Same logic applies to cross country.
You’ve got to get dirty.
- Run on grass, dirt, and uneven terrain.
- Find trails, fields, parks—anything that’s not pavement.
- Add hills. Even small ones help.
Why? Because XC isn’t just cardio—it’s coordination, balance, ankle strength, and stability.
A study showed trail runners improved leg strength and balance way more than road runners.
And guess what XC courses are made of? Trail-like chaos.
Practice turns, quick bursts, and random footing. Learn to surge after slowdowns, like climbing a hill or getting bogged down in mud.
This teaches your body to snap back fast.
That’s XC racing.
Even just weaving around trees or cones mid-run helps train your reaction time and pacing instincts.
Get Comfortable Being Uncomfortable
I hate to state the obvious but cross country racing is tough.
The pace is fast, the terrain’s uneven, and there’s no hiding.
You’ve got to build the physical and mental skill of running hard when your lungs are on fire and your legs feel like concrete.
Here are the workouts I recommend to be race-ready:
Tempo Runs (1x/week):
- 15–20 minutes at “comfortably hard” effort
- Think: a pace you could hold for an hour (10K pace-ish)
- Teaches control at high effort and builds lactate threshold
Intervals / Fartleks:
- 4×5 mins hard, 2 mins easy
- Or 6–8 × 800m on a grassy loop
- These sessions build speed + aerobic power
Progressive Long Runs:
- 5–7 miles total (build over time)
- Last mile at close to race pace
- Builds finishing strength when you’re already tired
These will hurt. That’s the point. XC doesn’t reward the fastest 400m split—it rewards the one who can hang on after 15 minutes of suffering.
Pacing: Don’t Be the Rookie Who Redlines at the Start
XC starts are chaos.
Everyone sprints off like it’s a 200m dash.
It’s easy to get swept up… and completely toast yourself by halfway.
That’s why I strongly urge you to practice controlled starts.
- In intervals, start easy, pick up mid-rep, finish strong.
- Some workouts: simulate the fast start, then settle into tempo.
- Learn to run your own race, not someone else’s pace.
Sample Weekly Training Plan (Beginner XC)
Getting into cross country? Good.
It’s one of the rawest, grittiest ways to build both mental and physical toughness.
But if you’re new, don’t overthink it—you don’t need fancy gadgets or a perfect training app.
Just a smart weekly structure, consistent work, and the willingness to show up when it’s hard.
Here’s a simple XC week I recommend for newer runners — whether you’re heading into your first season or rebuilding your base:
Weekly Breakdown
Monday – Easy Run
3–4 miles on grass, trail, or road. Comfortable pace—you should be able to talk the whole way. Add some stretching post-run.
Tuesday – Fartlek Workout (Speed Play)
Warm-up jog + drills. Then:
→ 5 x 3 minutes at a “hard” effort on a trail or grass
→ 2-minute easy jogs between reps
Cool down for 5–10 minutes. Don’t chase pace—chase consistent effort.
Wednesday – Recovery or Rest
Run 2–3 miles very easy, or take the day off. The goal: let your legs rebound.
Thursday – Hill Repeats (Welcome to the Crucible)
Warm up well. Then find a hill (200–400m).
→ Run up strong, jog easy back down
→ Do 6 repeats
Cool down. Stretch calves after. This builds grit, not just muscle.
Friday – Easy Run + Strides
Run 3 miles nice and relaxed.
Finish with 4 x 20-second strides on grass—fast but controlled pickups to stay snappy.
Saturday – Long Run
5–6 miles easy to moderate. Roll over hills and mixed terrain if possible.
Last mile? Dial up to a steady effort—not racing, just finishing strong.
Sunday – Cross-Train or Rest
Ride a bike, go for a swim, or do nothing. Let your body reset. Recovery = growth.
Keep in mind: If this feels like too much at first, cut it back. Do just one quality workout per week and build from there. There’s no shame in starting slower—just don’t skip the foundation.
And yes, practice racing during training. Find a local time trial, or just run a simulated race effort on your course. The only way to get better at racing… is to race.
Hill Running: The Crucible of XC
Look, you can’t run cross country and avoid hill runs.
They’re in the DNA of the sport—and they’re where races are won or lost.
Learn to love them or at least learn how to use them to your advantage.
I call hill work the “crucible” because it’ll break you down—and build you back up tougher than ever.
Here’s how to master the uphill:
- Shorten your stride. Think quick, light steps—not bounding leaps.
- Upright posture. Lean from your ankles, not your waist. Don’t hunch.
- Pump your arms. They’re your engines on the climb.
- Run by effort, not pace. Hills slow everyone. That’s normal.
Avoid sprinting to the top and dying over the crest. Instead, stay steady, then surge once you level out. That’s how you break runners late in the race.
Hill Workouts to Build Your Engine
Add the following routines to you training plan:
Short Hill Sprints (Power Focus):
→ 6–8 x 15-second sprints up a steep hill
→ Full walk-back recovery
→ Builds explosive power and finishing kick strength
Long Hill Repeats (Strength + Aerobic Engine):
→ 4–8 reps of 60–90 seconds uphill at a strong effort
→ Jog back down recovery
→ Builds aerobic toughness and race-specific strength
Trail Fartlek with Hill Surges:
→ 20 minutes easy-to-steady run on rolling trails
→ Surge every time you hit an uphill
→ Cruise the downhills
→ Great for simulating race surges and learning to recover on the fly
Downhill Running: Speed Up, Don’t Brake
If you’re letting people pass you on downhills, you’re leaving free time on the course.
It blows my mind how many runners train hard for every hill climb, every repeat… then tap the brakes on a descent like it’s a ski slope.
Downhills are your chance to gain ground, not lose it—if you run them right.
Here’s how nail technique:
- Lean forward slightly—from the ankles, not your waist
- Increase your turnover—short, quick steps
- Land light—aim for a soft midfoot strike
- Use your arms for balance—spread them a bit if needed
Don’t slam your heels down. That’s a one-way ticket to trashed quads and sore knees.
Want a visual? Then run down like you’re water flowing downhill.
Stop overthinking. Let go a bit. Stay upright and smooth, and let gravity help—not hurt—you.
And in a race? While others tiptoe down, you can fly past them. This is where fearless runners get the edge.
Mental Grit: Hills Build Champions
Here’s the truth: everyone suffers on the hill. The question is who responds better. The hill doesn’t care about your PR. It asks, “Are you gonna keep pushing or fold?”
Your Hill Mindset
- Smile at the pain—it actually helps. Literally grin when it gets hard.
- Say it out loud: “I love hills.” Cheesy? Maybe. Effective? Absolutely.
- Break it up: “Just to that tree.” “Just 10 more steps.” Focus small, win big.
- Visualize ahead of time. Know where the hills are on your course. Picture yourself attacking them. See yourself passing people.
Every time you choose to keep form when your body screams “stop,” you’re building grit.
And that grit? It shows up on race day when it counts.
One runner said her team would shout encouragement on every hill repeat: “You got this!” “Stay strong!”
That energy is contagious.
If you train alone, use positive self-talk. I’ve muttered “One more step” on more climbs than I can count.
Race-Day Hill Strategy
On race day, hills aren’t just terrain—they’re opportunities.
Run the uphills at a steady effort, not a crazy pace. Your time might slow, but your energy won’t burn out.
Accelerate over the top. Most runners relax. That’s when you surge and break someone’s spirit.
Downhill? Let loose. Use your practice to pick up speed without burning extra gas.
Pick one key hill in the race and make it your move. Mile 2? Final hill before the finish? Own it. You don’t need to be the best climber. You just need to climb better than the guy next to you.
As Lydiard used to say: Hills make the runner. Embrace them in training, and they won’t scare you in a race.
Footwear: The Gear That Can Make or Break You
Shoes matter—a lot. If you’re trying to run cross country in road trainers on a muddy hill, you’re setting yourself up to eat dirt.
Here’s what you need to know:
Cross Country Spikes
- Best for: Mud, grass, soft ground, serious racing
- Lightweight, minimal cushion
- Metal pins (6mm–15mm) grip like claws
- Feel the ground, move fast
- Not great on pavement or gravel
You’ll feel like a rocket on steep hills when everyone else is slipping.
Trail Running Shoes
- Best for: Mixed terrain, rocky or hard-packed trails, casual racing
- More cushion and foot protection
- Lugged rubber soles for grip
- Good for ankles, especially if you’ve rolled yours before
- More forgiving than spikes on your calves and Achilles
Flats
- Best for: Dry, hard-packed courses with pavement sections
- No spikes, just lightweight shoes with some grip
- Less aggressive than trail shoes
- Okay for speed, but terrible in mud
These are fading out—trail shoes or spikes are usually the better bet. But if your course is basically a 5K with some dirt? Flats can work.
Cross Country Shoes for Beginners: What You Really Need
Alright, let’s keep it real—if you’re just getting started with cross country, you’re probably wondering: Do I need spikes? Are trail shoes enough? What won’t get me wrecked out there?
Short answer: It depends on your goals, your course, and your budget. But here’s what I tell every beginner I coach:
If You’re Doing an Official XC Season (School or Club)…
Yes, get a pair of spikes.
They’re not crazy expensive (usually $60–$100), and they’re built for exactly what you’ll face: grass, dirt, hills, and mud. You’ll notice the difference—trust me.
I’ve seen it firsthand: one high school runner showed up to his first race in trail shoes, slipped and slid around like he was on ice. Next week, he wore spikes and said, “I couldn’t believe how much more control I had. Total game-changer.”
Spikes dig in. They grip when trail shoes can’t. They give you that confidence to attack slippery corners instead of tiptoeing around them.
If You’re Racing Just for Fun or Can’t Get Spikes…
Trail shoes are fine—as long as they’re made for running (not hiking boots, please) and have good tread. Think grippy, snug, and light. Models like the Saucony Peregrine, Nike Terra Kiger, or Salomon Speedcross are solid bets.
They’re heavier than spikes (8–10 oz vs. 5–6 oz), but beginners don’t need to obsess over grams. You want support, comfort, and traction.
Key tip: If it’s a flat, dry course or has lots of pavement? Trail shoes might actually be better. Spikes on pavement = clack-clack death trap. Some races even ban spikes if there’s sensitive trail or road segments—so always read the race info.
Common Questions from New XC Runners
Are spikes hard to run in?
Not really. You’ll adjust naturally. Just do a short practice run or a few strides in them before race day. And check the spike length—9mm is standard, but you can swap in 6mm for firm ground or 12mm for deep mud.
What about socks?
Some runners go sockless in spikes. Don’t do that if you’re new. Unless you like blisters, wear thin, moisture-wicking socks you’ve tested in training. Wool or synthetic works best in wet races. And bring a dry pair for after the race. You’ll thank me.
How do I keep my shoes from flying off mid-race?
Double-knot your laces. Tape them if the course is a shoe-eater. I’ve seen races where a runner finishes with one shoe in their hand—don’t be that guy.
One recent example: Habtom Samuel at the 2024 NCAA XC Champs lost a shoe at the 5K, ran the rest with one bloody foot, and still got second. Incredible grit. But for us mortals? Tie your shoes right.
Take Care of Your Shoes After the Race
If your shoes get muddy, clean them that day. Rinse the mud off, remove the spike pins, and stuff them with newspaper to dry.
Don’t toss wet, muddy shoes into your bag and forget them for a week. Unless you want your gear to smell like a swamp gym.
Bonus Gear (Optional But Nice to Have)
- Spike wrench – comes with most spikes, used to change pin length
- Small brush – for cleaning mud out of your spike plate
- Gaiters – not common in XC, but if it’s super muddy, they can help keep your shoes on
- Compression socks/gloves – for cold races, if needed
Budget Tip
Check for last year’s models online—you can often score great spikes or trail shoes for 30–50% off. You don’t need flashy carbon shoes. You need traction, comfort, and durability. That’s it.
And yes, some of the best spikes look ridiculous. Neon colors, crazy designs—but they work. No one’s judging style out there in the mud.
Here’s what beginners need to keep in mind:
- If you’re racing more than once, invest in spikes.
- If you’re only doing one or two races and it’s not super muddy, trail shoes work.
- Test your shoes in practice. Break them in. Tie them right.
- Blisters, toenails, and ankles matter. Protect them.
It doesn’t have to be complicated—but it does have to be thoughtful.
Show up with the right gear, and you’ll run with way more confidence and a lot less pain.
To the Newbies: You’re Invited
Never raced XC before? Try it. Just once.
Doesn’t matter if you’re scared. Doesn’t matter if you’re slow.
Someone has to finish last, and trust me — XC crowds cheer the last finisher as loud as the winner.
That’s what makes this sport different.
You’ll come away muddy, gasping, and probably wondering what the hell just happened.
Then, a few hours later… you’ll be planning your next one.
Because no road race, no treadmill jog, no “fun run” compares to the full-body challenge that is cross country.
And if you “hate hills”? Even better.
That means you’ve got something to conquer.
Fear is the best reason to try.
To the Veterans: Come Back to the Dirt
If you’ve been stuck on roads, in training cycles, or racing the clock — consider heading back to XC.
There’s something about the shared misery, the slipping and sliding, the stripped-down nature of it all that rekindles the joy of just running.
This is where many of us fell in love with the sport in the first place. It reminds you why you started — and why you’re still here.
Got a Story? Share It.
I want to hear your cross country stories. The shoe-losing, hill-crying, mud-faceplanting, personal-best-breaking kind of stories.
Or if you’re still on the fence — what’s holding you back? Let’s talk about it.
You might inspire someone to give it a shot. And who knows, maybe they’ll thank you when they finish their first muddy, brutal, glorious race.
Final Word: Go Get Dirty
Cross country doesn’t sugarcoat anything. It’s the kind of sport that punches you in the gut and then claps you on the back and says, “See? You can do hard things.”
You leave the course a little broken — but also a little more whole. That mud washes off. The soreness fades. But the grit, the confidence, the mental edge? That sticks with you for life.
So here’s to the sport that doesn’t care about your PR… just your heart.
Lace up. Show up. Face the mud. And find out what you’re made of.
I’ll see you at the starting line.
👇 Drop your story in the comments. Let’s swap some mud memories.