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