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400-5k 12-Week Off-Season Cross Country Training Plan

*Free for D-Crew Members 


The Coaching Distance 50 page 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.  


New for this summer: 

  • Enhanced User's Guide
  • New Training Paces/Intensity Chart
  • X-Factor Long Runs
  • Additional Lactate Threshold Development Intensities


Long-Term Development

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 a preparation item, including:  

  • Pre-Run Routines
  • DynaMob
  • Mini-Band Routine
  • Sprint Drills
  • Speed Warm-Up
  • Tempo Warm-Up


The Primary Workout for the day, which includes:

  • X-Factor Long Runs
  • Steady Effort Medium Long Runs
  • Easy Runs
  • Tempo Runs
  • Sub Threshold 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 & Skips
    • Core Circuit
    • Mobility Routine


Included in the Training Plan 

  • 50-Pages of Off-Season Cross Country Training Plan w/ detailed, daily training for all four training groups
  • Printable Pre/Post Run Routines on Single Pages
  • New Training Intensity Chart to individualize workouts
  • Race Pace Chart   
  • Instructional Pre/Post Run Training Videos
  • Lifetime email support 

12-Week High School Off-Season Cross Country Training Plan

  • * Want this plan for free?  Join the D-Crew to get the code. 

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