The Cross Country Competition Training Phase is the approximately 10 weeks during which the Cross Country season is in full swing. For most high school teams, this period runs from late August until early November. For customized training plans specific to your schedule, you can always Contact Us for special consultation and pricing. Typically, a customized training plan costs about twice as much as the templated version.

During the Cross Country Competition Training Phase, we focus on Speed Endurance.  We also will focus on Recovery and Flexibility. While it is the main goal to get faster, it is also very important to maintain endurance as well as avoid injury during this time. Cross Country is an exhausting sport, and proper recovery is every bit as important as the hard training and racing. While there is a training plan to follow, it will be important to encourage the athletes to speak up if their legs don’t feel recovered in time for the next workout or race.

What’s included:

– Basic philosophy of the training “phases” contained in a year of high school middle distance and distance training and competition

– How to determine tempo run pace, mile pace, 5k pace, which inform workout paces

– Modifications for workouts to accommodate newer runners

– Detailed workouts and mileage for each day throughout the 10 weeks

– Chart to help you arrange workouts based on the day of the week your team will be competing in meets

– Two weeks of tapering at the end of the 10 weeks with an Appendix detailing tapering best practices.

– An appendix of core and drill references

– PDF format, one week per page. Printer-friendly.

Total Cost: $70

To receive a full 10-week Cross Country Competition Training Plan for high school athletes, please click “Pay with Card” below. Once payment is received, we will email you with a few questions about your cross country season schedule. Then the plan will be emailed to you in PDF format.