Sample grass workout for 8 km cross country race
• 15 min. of easy running
8 x 1 km (2 min recovery) at 10 to 15 seconds faster than race pace • 5 min jog • 4 x 80 m strong form sprints (1 min recovery) to get
ready for start and finishing feel
• 15 min easy running
For longer races such as the Xterra Trail Run World Championships you need to do a few more long sessions and base runs on very hilly and challenging terrain, but the shorter cross country workouts and races will be excellent for the cardiovascular strength needed in this race.