[header] How to train for cross country running [title] Try interval training. [step] Interval training involves alternating between periods (known as intervals) of high-intensity exercise with low-intensity exercise. Switch between sprinting and walking in 2 to 3 minute intervals. 
Your run can last anywhere from thirty minutes to an hour, depending on the distance you choose. During the high-intensity interval, give the workout as much energy as you can to increase your strength.