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FREE for D-Crew Members or 30% OFF for everyone else (Regular price $39.99)
12 Week In-Season Cross Country Training Plan
The Coaching Distance 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. Workouts have a long-term approach and are divided into three groups:
3rd & 4th 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
Sub Threshold 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
Included in the Training Plan
36-Page Cross Country Training Plan w/ detailed, daily training
Pre/Post-Run Training Inventory
Printable Pre/Post Run Routines on Single Pages
Training Intensity Chart to individualize workouts
Pace Chart
Instructional Pre/Post Run Training Videos
Lifetime email support