Summer Training Outlines
Preparation for HS Cross Country begins in the summer. Events in season will range between 3k (1.89mi) - 5k (3.1mi) in length over a variety of terrain, so an appropriate amount of conditioning is required prior to the beginning of the season. This will help to ensure a healthy, productive, and enjoyable experience for all participants.
Beginners are encouraged to gradually build up enough fitness over the summer to be able to comfortably run a minimum of 3-5 miles per day up to 5-6x per week. More advanced and experienced athletes may choose to increase their training load along with input from coaches if they wish. The outlines below are available to provide a basic framework to meet this training load in a safe and progressive manner. Feel free to reach out to coaches with any questions or modifications you may need.
Please keep in mind that the goals for a successful summer and fall season are always to:
Stay Healthy + Be Consistent = Run Fast!
-Coaches
Beginners are encouraged to gradually build up enough fitness over the summer to be able to comfortably run a minimum of 3-5 miles per day up to 5-6x per week. More advanced and experienced athletes may choose to increase their training load along with input from coaches if they wish. The outlines below are available to provide a basic framework to meet this training load in a safe and progressive manner. Feel free to reach out to coaches with any questions or modifications you may need.
Please keep in mind that the goals for a successful summer and fall season are always to:
Stay Healthy + Be Consistent = Run Fast!
-Coaches
Example 7-Day Training Cycle
Daily Running Outline:
Mon - Easy run/recovery + Strides
Tue - Workout #1
Wed - Easy run/recovery + Strides
Thur - Workout #2
Fri - Easy run/recovery + Strides
Sat - Easy OR Progressive Long Run
Sun - OFF/RECOVERY
Mon - Easy run/recovery + Strides
Tue - Workout #1
Wed - Easy run/recovery + Strides
Thur - Workout #2
Fri - Easy run/recovery + Strides
Sat - Easy OR Progressive Long Run
Sun - OFF/RECOVERY
30 MPW Training Outline
Freshman / Rookies (<2 years running experience)
Freshman / Rookies (<2 years running experience)
40 MPW Training Outline
Veteran / Advanced (2-4+ years running experience)
Veteran / Advanced (2-4+ years running experience)
50+ MPW Training Outline
Advanced / Elite (3+ years running experience)
**Coach Approval Recommended**
Advanced / Elite (3+ years running experience)
**Coach Approval Recommended**