Cross country running is as much a mental battle as it is a physical one. Whether you’re aiming to make varsity, win races, or just shave a few seconds off your PR, improving your time takes commitment, strategy, and smart training. As a former cross country runner and long-time running coach, I have some expert advice on how high school runners can run faster and more efficiently to improve cross country times during the season.
1. Build a Strong Aerobic Base
Cross country is an endurance sport, and the most successful runners have a solid aerobic foundation.
What to do:
- Run consistently year-round, not just during the season.
- During the summer, focus on steady, moderate-paced runs 4–6 days a week to build mileage gradually.
- Don’t worry about speed early. Building endurance comes first.
Coach Tip: Follow the “10% rule” to avoid injuries—don’t increase weekly mileage by more than 10% each week.
2. Include Speed Work Strategically
Speed isn’t just about sprinting. It’s about teaching your body to run efficiently at race pace.
What to do:
- Incorporate interval workouts once or twice per week.
- Examples: 6 x 800m at race pace with equal recovery, or 12 x 400m slightly faster than race pace.
- Add tempo runs (15–20 minutes at a comfortably hard pace) to build stamina.
Coach Tip: Always warm up and cool down properly before and after hard workouts to prevent injury.
3. Train Hills, Race Hills
Many cross country courses are full of hills, but a lot of runners avoid them in training. That’s a mistake.
What to do:
- Do hill repeats once a week to build strength and power.
- Practice running both up and downhill. Running downhill improves turnover and confidence.
Coach Tip: Use a short, steep hill for short bursts (30–60 seconds), and a longer hill for endurance (2–4 minutes).
4. Focus on Running Form
Proper running form is key. Sloppy form wastes energy and slows you down.
What to do:
- Run tall with a slight forward lean from the ankles.
- Keep arms relaxed and swinging front to back (not side to side).
- Avoid overstriding. Land under your center of mass.
Coach Tip: Include form drills once a week—like high knees, A-skips, and butt kicks—to improve mechanics.
5. Don’t Neglect Strength and Mobility
A strong runner is a durable runner. Core and leg strength help prevent injuries and improve running economy.
What to do:
- Do bodyweight strength workouts 2–3 times per week (planks, lunges, squats, push-ups).
- Stretch daily and foam roll regularly to maintain flexibility and prevent tightness.
Coach Tip: Incorporate dynamic stretching before runs and static stretching afterward.
6. Prioritize Recovery
The biggest gains come when your body has time to recover and adapt to training.
What to do:
- Sleep 8–10 hours per night—especially during heavy training.
- Take easy days seriously—don’t push the pace on recovery runs.
- Listen to your body; rest or cross-train if something feels off.
Coach Tip: Use rest days and lighter mileage weeks to reset physically and mentally.
7. Practice Race-Day Strategy
Racing smart is what separates good runners from great ones and is one of the key factors to improve cross country times.
What to do:
- Practice pacing and surges during workouts.
- Know the course ahead of time so you’ll know where to push and where to recover.
- Don’t go out too fast; aim for negative splits (second half faster than the first).
Coach Tip: Visualize your race the night before. See yourself running strong and finishing fast.
8. Stay Mentally Tough
There will always be pain in a race. How you respond to it makes all the difference.
What to do:
- Set goals and remind yourself why you’re training.
- Develop positive self-talk and running mantras (e.g., “strong and smooth”).
- Compete against yourself, not just others.
Coach Tip: Practice pushing through discomfort in workouts so you’re ready for it on race day.
Final Thoughts from a Running Coach
Improving your cross country time doesn’t come from one magical workout. It’s the result of consistent training, smart planning, and a strong mindset. The most successful runners aren’t always the most talented, but they are usually the most dedicated. Stick to the process, stay patient, and the results will come.
Get Ready for Cross Country Season:
- How to Run a Faster 5K
- Motivating Quotes for Cross Country Runners
- Essential Gear and Clothes for Cross Country Runners
- How to Train for Cross Country Running
- Fun Running Games for Cross Country Practice
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer and youth fitness specialist. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
