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I want to participate in this year's cross country. I have experience in running but I have never competed before. I am in good condition. I practice swimming and rowing too. So, can you tell me what cross training program consist of? I want to know can somebody with my qualifications practice it.

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Someone like you have all the necessary qualifications for this training program. Three days in the week you exercise speed work with tempo runs. Purpose is to develop leg strength and speed. There is also one long run a week to improve endurance and fitness. Two days a week you should exercise easy runs for about 30 minutes. You have one day to rest or run.
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