Cross country is a sport in which runners compete in distance races on non-paved running paths such as grass. In middle school, cross country races are typically 2 miles in length. Middle school cross country training is different from high school training, and coaches cannot simply take high school training and water it down. Coaches and parents want middle school cross country training to be fun and to lead to a lifelong love of running. A conservative approach to cross country training in the middle school years sets athletes up for success in high school. Middle school kids can and should race more often than high schoolers, and theyll race well if coaches follow simple workouts that improve athleticism and help athletes build stronger aerobic engines. Coaches can download a 19-page cross country training plan that includes warm-ups, workouts, and post-run strength and mobility exercises.

Lessons from middle school cross country include the importance of independence and agency over one's life, being open to adventure, and the value of hard work and perseverance.