Cross country workouts for middle school

Scott Christensen explains how middle school training is not just a miniature version of high school and defines a more suited macro-based training program

A young runner making strides on a cross-country course, symbolizing the endurance of middle school distance running.

Intelligent middle school cross country training needs to have the athlete's long-term development in mind. Here are the warm-ups, workouts, and the essential post-run strength and mobility middle school athletes need to stay injury-free. This training plan will work in any environment.

Get effective cross country practice workouts, including plyometrics and agility drills, to use for your team or individual training. #crosscountrytraining #crosscountryrunning

The best high school cross country workouts to help runners race fast in the fall are: Long Runs, Fartlek Runs, Progression Runs, Aerobic Repeats, and the 30-90 Fartlek. For athletes looking to get in shape in the summer, these workouts will help them race fast in XC and stay injury-free.

The NFHS is the national leader and advocate for high school athletics as well as fine and performing arts programs. Within our 51 member state associations, we serve 19,500 high schools and more than 12 million young people.

A training plan to keep in shape during the off season for cross country; or just for people who want to keep in shape during the winter, spring, and/or summer months.

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Scott Christensen breaks down everything you need to know about designing a modern and effective cross country warmup for your next practice.