What is the most effective way to run in a cross country?

Question

It is gonna be 4kms long.

Answer 1

It is very good exercise you could probably have a stroke,i don't know if it's true or not

Answer 2

First you need to do some training. Try to do equal amounts of hills and longer runs (e.g. 6-10km). This way you will have the aerobic fitness (from the longer runs) and your legs will be more powerfull on the flat from the hills. The best way do hills when you train is to find a good steep hill and jog down it very slowly. You don't want excess pressure on your knees. Then run up as fast as you can and repeat a few times. Maybe time yourself up the hill so that you push yourself to set a new best time. If you follow these guidlines you might get a time between 15-17mins for 4km. Go for it.