5 Cross Country Workouts to Increase Endurance


For cross country athletes, nothing is more important than endurance. It doesn’t matter if you have all the speed in the world, because if you can’t make it last, then it means nothing. Whether you are looking to improve your track and field performance or want to get into better shape, be sure to check out these cross country workouts hand-selected by our experts to give your workout the best bang for its buck.


1. Intervals

The great thing about intervals is that they are one of the best cross country workouts. They not only boost your endurance but also increase your strength and agility. They also come in a wide variety of exercises, but the key to them is consistency. You don’t want to start out fast and stable on your first sets and then slow down on the later ones.

A good example is short intervals. You start with a five-minute jog, run thirty seconds at full speed then recover with a minute at a light pace and repeat for a total of twenty minutes.


2. Practice Races

No matter where you live, there is a high likelihood of a five or even ten-kilometer race going on somewhere nearby any time of the year. What’s fun about these races it that they give you something substantial to train for and participate in.

They are a great way to keep you motivated after long spells of training and give you an opportunity to put your skills to test. You’ll be surprised at how good some of your competition is.


3. Hill Training

Unless you seriously love running, when you see a hill coming up in front of you, it’s usually not a time to jump for joy. But remember, pain is gain, and those hills come in handy. When it comes to exercises to increase your athleticism, here’s what you need to do. Find a hill that is between 200-300 hundred feet high. Run at about 80% capacity and when you get to the top, do ten pushups. Then run down and repeat six times. This is an excellent way to boost endurance in no time at all!


4. Some Help from the Internet

When we are on the road, it can be difficult to squeeze in our cross country workouts. Fortunately, nowadays we all carry smartphones in our pocket. Some great YouTube channels feature videos that can match any amount of time and space you might have. A couple of our favorites are the Runners World blog and Shelly Dose Fitness.


5. Circuits

When it comes to cross country workouts, you’ll want to think about circuits. All racing and cardio is a leg workout circuit. Depending on your fitness goal, will determine the best course for you. However, if you are looking to improve overall fitness, then we highly recommend you work with a multistage circuit combining different forms of cardio such as running, soccer and swimming.


The Best Cross Country Workouts

No matter how in shape you are, cardio and high-intensity workouts can be a serious challenge. But if you push yourself, stay consistent and start incorporating some of these great workouts into your routine, you’ll be able to stay on the field longer and reach your fitness and health goals.

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