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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