Training Plan

Cross Country Training Plan

This document is meant to explain our training plan and philosophy, both for athletes and parents. Every day has a specific purpose designed to help each runner reach peak performance at the end of the season—when it matters most.

Most of our meets fall on Saturdays, so our weekly schedule is built around that. Becoming the best version of yourself—in running or anything else—requires commitment, consistency, and discipline. That means showing up on your own, not just at team practice. If you miss a day, do not try to "make up" for it by running extra the next day. Endurance training doesn’t work like that. Just get back on track, and talk to a coach if you need help adjusting the plan.

Sunday – Long Run (On Your Own)

There is no official team practice on Sundays, but this is one of the most important runs of the week. Long runs are the foundation of endurance training, and nearly every great runner includes them in their plan. The goal is to run continuously—without stopping—at a comfortable, steady pace.

There are three key purposes to Sunday’s long run:

1. Endurance Development: This is your chance to build your aerobic base. Stopping to rest takes away from the intended training effect.
2. Recovery: If you raced or had a hard effort Saturday, this run helps loosen sore muscles and promote recovery.
3. Weekly Flow: Running long on Sunday allows us to take Monday off and come into Tuesday fresh for the hardest workout of the week.

Monday – Rest Day

Mondays are our designated off day. Rest is just as important as running, and every training cycle needs at least one full day off per week. This is your chance to:

• Recover physically and mentally
• Stay injury-free
• Focus on core strength, flexibility, and mobility (these are optional but recommended)

Use this day wisely so you're ready for the work ahead.

Tuesday – Key Workout

Tuesdays are our most important workout of the week. These sessions are carefully designed to stimulate growth and prepare you to race fast on Saturdays. If you can avoid missing any day of practice, make sure it’s Tuesday.

• Early season: Tempo runs and longer intervals to build aerobic strength
• Late season: Shorter, faster intervals to sharpen speed and race readiness

Progressively, we shift from strength to speed to help you peak at the right time.

Wednesday – Moderate Run

Wednesdays are usually moderate effort runs—harder than an easy day, but not a full workout. These runs help flush out soreness from Tuesday and continue building strength.

This is also a great day to emphasize:

• Pre- and post-run stretching
• Core work to build a stronger, more injury-resistant body

Thursday – Secondary Workout

Thursday workouts are typically lighter than Tuesday’s, but still important. We’ll use a mix of:

• Fartlek runs (speed play)
• Hills for strength and form
• Indian runs, surges, and other creative efforts

These help develop both aerobic capacity and speed in a fun, varied way.

Friday – Pre-Race Shakeout

Fridays are all about recovery and preparation. We keep the run easy and short, often finishing with a few strides to keep the legs feeling snappy and ready to race.

Focus on:

• Hydration
• Nutrition
• Sleep
• Mental preparation for Saturday’s race

Saturday – Race Day!

This is what we train for.

Early in the season, don't stress if you're not running personal bests—heat, fatigue, and early training phases can slow times down. Instead, focus on effort, mindset, and execution.

By showing up consistently, listening to your body, communicating with your coaches and parents, and bringing a positive attitude, you'll set yourself up for a strong finish to the season—where it really counts.

Final Thoughts

Consistency is key. Every run matters, but so does recovery. If you commit to this plan, respect your body, and trust the process, you'll become a better runner and teammate.

Let’s make this season count!