Cross Country Training Plan
Post date: August 31, 2023 9:45 AM
Plan for the Perfect Cross Country Season:
Daily Workouts for Peak Performance
I post a lot about personal finance, but I also spend a lot of time coaching cross country (XC) and track. Today I got an email from a coach selling a complete XC training plan. While I don't fault him for this business model, I want to share our plan for free. Remember that individual fitness levels and goals vary, so feel free to adjust the intensity and distances as needed. It's also essential to consult with a coach or athletic trainer before starting any new training program.
July: Base Building and Conditioning
Monday:
Easy 30-minute run.
Core and stretching exercises.
Tuesday:
Hill repeats: 6 x 1-minute uphill bursts.
15-minute warm-up and cooldown jogs.
Strength training (bodyweight exercises).
Wednesday:
40-minute moderate-paced run.
Dynamic stretches and foam rolling.
Thursday:
Fartlek workout: 5-minute warm-up, then alternate between 2-minute moderate pace and 1-minute faster pace for 25 minutes.
Core and stretching exercises.
Friday:
Recovery day.
30-minute easy jog.
Foam rolling and mobility work.
Saturday:
Long run: Start with 45-60 minutes, gradually increasing by 10 minutes each week.
Stretching and recovery routine.
Sunday:
Rest day.
Active recovery (gentle walking, light stretching).
August: Increasing Intensity
Monday:
45-minute moderate-paced run.
Core and strengthening exercises.
Tuesday:
Intervals: 6 x 800 meters at 5K race pace with 400 meters recovery jog.
15-minute warm-up and cooldown jogs.
Strength training (light weights or bodyweight exercises).
Wednesday:
50-minute run with some faster strides.
Dynamic stretches and foam rolling.
Thursday:
Tempo run: 20-minute warm-up, then 20 minutes at a comfortably hard pace.
Core and stretching exercises.
Friday:
Recovery day.
30-minute easy jog.
Foam rolling and mobility work.
Saturday:
Long run: Increase to 75-90 minutes.
Stretching and recovery routine.
Sunday:
Rest day.
Active recovery.
September: Race Preparation
Monday:
50-minute moderate-paced run.
Core and strengthening exercises.
Tuesday:
Intervals: 5 x 1000 meters at 5K race pace with 400 meters recovery jog.
15-minute warm-up and cooldown jogs.
Light strength training.
Wednesday:
55-minute run with some faster strides.
Dynamic stretches and foam rolling.
Thursday:
Fartlek workout: Vary pace for 30-40 minutes.
Core and stretching exercises.
Friday:
Recovery day.
30-minute easy jog.
Foam rolling and mobility work.
Saturday:
Long run: Maintain 75-90 minutes.
Stretching and recovery routine.
Sunday:
Rest day.
Active recovery.
October: Tapering and Race Execution
Monday:
45-minute moderate-paced run.
Core and strengthening exercises.
Tuesday:
Easy intervals: 4 x 400 meters at a comfortable pace.
15-minute warm-up and cooldown jogs.
Light strength training.
Wednesday:
30-minute run with a few strides.
Dynamic stretches and foam rolling.
Thursday:
Easy run: 30 minutes.
Core and stretching exercises.
Friday:
Rest day or very light shakeout jog.
Focus on relaxation and staying hydrated.
Saturday:
Race day or simulation workout.
Sunday:
Rest day.
Active recovery.
Remember, proper nutrition, hydration, and adequate sleep are essential components of any training plan. Be sure to listen to your body, make adjustments as needed, and communicate with your coach to ensure that you're progressing safely and effectively. Good luck with your cross country season!
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After watching his Netflix series, I read I Will Teach You to B Rich by Ramit Sethi and learned that I already implemented his automation techniques in my money management. Personal finance works best when it's automated and boring. Setting up automation may not be enough. You might need coaching to stay on track or to get out of a bad financial situation. Contact me to set up a free coaching evaluation. How can I help you?
Coach Jeff Wagner has been a licensed mortgage loan originator, a personal banker, and a certified tax preparer. Call or text Jeff at 805-874-2829.
His opinions are not to be taken as health, financial, or investment advice but as motivation to start or continue your path toward success.