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2026 Cross Country Off‑Season Training Plan - 12 weeks
12-Week Off-Season Cross Country Training Plan 
*Free for D-Crew Members 
 
The Coaching Distance 46-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.  
 
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:  
  • Mini-Band Routines
  • Dynamic Mobility Routines
 
The Primary Workout for the day, which includes:
  • Long Runs
  • Medium Long Runs
  • Easy Runs
  • Tempo Runs
  • Sub Threshold Runs
  • Lactate Threshold  
  • CV
  • 10k / 5k  
  • 3200-1600-800m Race Pace Work
  • Hill Sprints, Sprint-Float-Sprint & Max Speed 
 
Post-Workout Routines (w/ video instruction for D-Crew Members)  
    • Strength
      • Weight Room
      • Kettlebell / Dumbbell 
      • Bodyweight Strength 
    • Plyometric Circuit 
      • Jumps & Skips/Bounds
    • Mobility Routine
      • Rope Stretch
      • Foam Rolling / LAX Ball work
 
Included in the Training Plan 
  • 46-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
  • Updated Training Intensity Chart to individualize workouts
  • Race Pace Chart
  • Goal Pace Stride Chart   
  • Instructional Pre/Post Run Training Videos
  • 45 minute webinar guide
  • Lifetime email support 

2026 Cross Country Off‑Season Training Plan - 12 weeks

$39.99Price

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

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