What distances does each age group run?
Rule- England
- England Athletics
- UK Athletics
- Cross country
- All ages (U14 to Masters 35+)
- UKA Rules 2026
- 2026/27
- Runners
UKA Rule TR3 S4 sets recommended cross country distances and maximum distances by age on the day:
| Age group | Recommended | Maximum |
|---|---|---|
| Under 12 (guidance) | 3km | 3km at age 10, 5km at age 11 |
| Under 14 | 4km | 6km |
| Under 16 | 5km | 8km at 14, 12km at 15 |
| Under 18 | 8km | 16km at 16, 25km at 17 |
| Under 20 | 10km | Marathon at 18, 45km at 19 |
| Senior and Masters | Unlimited | Unlimited |
For international and national championships, World Athletics recommends about 10km for senior men and women, 8km for U20 men, 6km for U20 women and U18 men, and 4km for U18 women.
In the UK, laps should be between 1500m and 5000m. The actual distance for each race is set by the organiser or league.
Added 21 Oct 2026