How to train for Cross Country Season

In order to become prepared for the Cross country season one must develop a strong base endurance. This base endurance is subjective to the length of the race that a runner would be running in. The training individual would need at least 3 months to develop this base endurance. Once this is determined one can begin just run 3-5 mile runs at an enjoyable pace. Weekly mileage should be between 10-20 miles a week for the first month. The 2^nd and 3^rd month is when speed work outs such as a farlik or a hill work outs begin. These should be done twice a week. Weekly mileage should increase in this time but not succeed over 35 miles a week. A long run of 5% of the weekly mileage should be added on Sundays.