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Writer's pictureJesse Coy

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 




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