12-Week Off-Season Cross Country Training Plan

12-Week Off-Season Cross Country Training Plan

400-5k Off-Season Cross Country Training Plan *Free for D-Crew Members The Coaching Distance Off-Season Cross Country Training Plan trains all bio motor skills (Stamina, Speed, Strength, Suppleness and Skill) in a systematic fashion to produce healthy, strong, fast and aerobically fit distance runners.

Included in the Training Plan

• 32-Pages of Off-Season Cross Country Training Plan w/ detailed, daily training for all four training groups

• Pre/Post-Run Training Intentory

• Printable Pre/Post Run Routines on Single Pages

• Training Intensity Chart to individualize workouts

• Instructional Pre/Post Run Training Videos

• Lifetime email support

Workouts have a long-term approach and are divided into four groups:

• 4th Year Runners

• 3rd Year Runners

• 2nd Year Runners

• 1st Year Runners

Each day of the training plan includes preparation, including:

• Pre-Run Routines

• DynaMob

• Mini-Band Routine

• Sprint Drills

The Primary Workout for the day, which includes

• Long Runs

  • Recovery/Endurance Runs

  • Tempo Runs

  • Lactate Threshold Intervals/Fartlek

  • VO2 Training (10k/5k-3200m)

  • 1600-800m Race Pace Work

  • Acceleration & Max Speed

Post-Workout Routines (w/ video instruction for D-Crew Members)

• Strength

  • Weight Room

  • Kettlebell / Dumbbell

  • Bodyweight Strength

• Plyometric Work

  • Jumps, Throws & Skips

• Core Circuit

• Mobility Routine