54 Workout, 3 Phase, Adjustable XC and 5000m Training Plan
A 15 page PDF with 54 workouts, sample weeks, and full system, phase, and training overview.
Not your typical online training plan. Built for coaches and athletes ready to run the plan, build out a real high school summer and fall cross country program, expand their event knowledge, or add proven sessions to their workout library.
Cross country season starts long before the first race. More coaches and athletes are realizing that summer is not just for logging miles, it is a time to build real fitness. For a high school runner, the summer build can represent close to 25 percent of the training year. Jog through it and you leave real fitness on the table. The plan finds the balance, improving fitness without pushing athletes into injury or burnout, using an approach proven with athletes at every level and grounded in science based training.
Structure, three progressive phases.
Base Phase, building a strong foundation across every training aspect.
Pre Competition Phase, shifting to heavy specific work to prep the body for racing.
Competition Phase, sharpening event specific workouts.
Each phase includes 18 workouts targeting every side of cross country performance.
Speed and Power Development, hills, strides, gear change strides, sprints.
Aerobic and Strength, threshold, tempo, and combo workouts.
Event Specific, hills, VO2 workouts, and combo sessions.
Typical week.
Monday and Thursday, Speed and Power Development.
Tuesday, Aerobic and Strength.
Friday, Event Specific.
The cheapest plan in your cart becomes free automatically at checkout, for every three you add.
Plug and play plans get you racing. One on one coaching writes the training around your season, your body, and your goals.
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