15 page PDF | 54 workouts | Sample Weeks | System, Phase and Training Overview |
 
Not your typical online training plan- Perfect for coaches and athletes looking to utilize the plan, build out a High School Summer and Fall Cross Country Program, increase event knowledge, or expand their workout library.

Training for cross country starts long before the first race of the season. More and more coaches and athletes are realizing that summer is not just for logging miles—it’s a time to build real fitness. You can introduce structured workouts, advance your aerobic capacity, and gradually increase volume, all while laying the foundation for a strong fall and year ahead. For high school runners, the summer build can represent nearly 25% of the training year. If all we do is jog through it, we’re leaving valuable fitness gains on the table. The key is finding the right balance—improving fitness without risking injury or mental burnout. The goal of this plan is to share a proven approach I’ve used successfully with athletes at every level, backed by both practical experience and science-based training principles.
 
This program is structured into three progressive phases
 
Base Phase – Building a strong foundation of all training aspects
Pre-Competition Phase – Shifts focus to heavy specific work to prep the body for racing
Competition Phase – Sharpening event-specific workouts.
 
Each phase includes 18 workouts to target all aspects of 15000m performance
 
Speed & Power Development – Hills, strides, gear change strides, sprints
Aerobic/Strength Workouts – Threshold, Tempo, Combo Workouts 
Event-Specific Workouts – Hills, V02 Workouts, Combo Session
 
In a traditional weekly setup, these workouts are typically scheduled as:
Monday/Thursday: Speed & Power Development
Tuesday: Aerobic/Strength
Friday: Event-Specific Workouts