12 Week In-Season Cross Country Training Plan

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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 47 pages of in-depth, systematic training that will produce healthy, strong, fast and aerobically fit distance runners.  

I've used the concepts in this plan to coach individuals to over 200 state meet medals, boys and girls teams to numerous state championships and even America's Youngest Sub-4 Miler. 

I am confident this plan will help you and your team! 

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

  • Sub Threshold

  • Tempo 

  • Lactate Threshold

  • 10k (Track) / 5k Cross Country

  • 5k Track

  • 3200m-1600-800m Race Pace Work

  • Max Speed Development 

Post-Workout Routines (w/ video instruction)  

• • Strength

    • Weight Room

    • Kettlebell / Dumbbell / Med Ball

    • Bodyweight Strength 

  • Plyometric Work 

    • In-Place Jumps + Skips & Bounds

  • Rope & Roll Mobility

Included in the Training Plan 

• Long-Term Athletic Development Model

• Pre/Post-Run Training Inventory

• Printable Pre/Post Run Routines on Single Pages

• Training Intensity Chart to individualize workouts 

• Pace Chart 

• Workout Volume Chart

• Instructional Pre/Post Run Training Videos

• Lifetime email support