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Maleny SS Cross Country Runners

Below are a few tips to help you prepare for the School and District Cross Country.

  • If you have your own training program then stick to it.
  • If you don’t then try the following suggested weekly program.
  • If you have training for another sport then that can substitute a cross country training session.

Example of a weekly session.  (The days can be different to suit your needs.)


  1. Warm up slowly by doing a 500 m jog
  2. Stretch
  3. Slow run 1-2 km. Include some walking up hills.
  4. Gentle stretches.



  1. Warm up slowly with a 500m jog.
  2. Stretch
  3. Do 3 or 4x100m runs at 75% speed.
  4. Measure a 1km distance and run it hard. Time yourself.
  5. Walk back the 1km.
  6. Run 1 km hard again. Time yourself. Compare times.
  7. Gentle stretches.



  1. Warm up slowly with a 1km jog.
  2. Stretch
  3. Do 3 or 4 150m runs at 75% speed.
  4. Jog for 5 min then Run 2 mins hard.
  5. Jog for another 10 mins.
  6. Gentle stretches


  1. Warm up 500m jog.
  2. Stretch
  3. Slow 4 – 5 km run. Run quickly up some hills if you can during this run.
  4. Gentle stretches.