2024 In-Season Cross Country Training Plan

It's a 53-page beauty and it's here. And as always, FREE for D-Crew Members.

The Coaching Distance 12- Week In-Season Cross Country Training Plan is the most comprehensive training plan you will find for high school runners.  Dig into the 53 pages of in-depth, systematic training that will produce healthy, strong, fast and aerobically fit distance 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

• Easy Runs

• Moderate Endurance Runs (MER)

• Aerobic Threshold

• Sub Threshold Runs

• Tempo Runs

• Lactate Threshold Intervals/Fartlek 

• VO2 Training

  • 10k

  • 5k XC

  • 3200m 

• Track Race Pace Work

  • 1600m

  • 800m

• Max Speed Development  

Post-Workout Routines (w/ video instruction)  

• Strength

  • Weight Room

  • Kettlebell / Dumbbell

  • Med Ball

  • Bodyweight 

• Plyometric Work 

  • Multi-Jumps

  • Skips & Bounds

• Core Circuit

• Rope & Roll Mobility 

Included in the Training Plan 

• Long-Term Athletic Development Model

• Pre/Post-Run Training Inventory

• Printable Pre/Post Run Routines

• Training Intensity Chart to individualize workouts 

• Pace Chart 

• Instructional Pre/Post Run Training Videos

• Lifetime email support