Training Plan: High School Cross Country 5k Plan (14 Weeks)

Purchase This Plan - $29.99

About This Training Plan

Written by HOKA NAZ Elite coach and author of Tradition Class Pride: Building a Cross Country Dynasty, Ben Rosario, this plan has everything a HS coach needs to put together a successful XC season. Ben includes notes on how to implement his suggested workouts to suit all gender and ability levels. He also gives advice on how to move things around to complement the needs of your particular schedule.

Who Should Do This Plan

This plan is for high school coaches to use during their season. It includes varying mileage for all ability levels.

Sample Week Of Training

Long Run

  • BOYS: A/B = 10 C = 8 D= 6
  • GIRLS: A/B = 8 C = 6 D= 4

Easy Run

  • BOYS: A = 8 B = 6 C = 4 D = 3 (Core)
  • GIRLS: A = 6 B = 5 C = 4 D = 3 (Core)

Mile Repeats

  • BOYS- A/B= 5 C/D= 4 (Start a little slower than race pace and cut down each repeat until you're a little under 5k pace by the end) | All: Finish with 4 x 200 fast with 200 jog recovery
  • EX: 17:00 5ker= 5:40/5:35/5:30/5:25/5:20 (200s at slightly faster than mile race pace)
  • GIRS- A/B= 4 C/D= 3 (Start at 10k pace and cut down each repeat until you're a little under 5k pace by the end) | All: Finish with 4 x 200 fast with 200 jog recovery
  • EX: 20:00 5ker= 6:35/6:30/6:25/6:20 (200s at slightly faster than mile race pace)
  • Watch us do some mile repeats in Sedona, AZ: https://youtu.be/OAJjjIEvwOo

Easy Run

  • BOYS: A = 8 B = 6 C = 4 D = 3 (Core)
  • GIRLS: A = 6 B = 5 C = 4 D = 3 (Core)

Easy Run + drills/strides

  • BOYS: A = 8 B = 6 C = 4 D = 3
  • GIRLS: A = 6 B = 5 C = 4 D = 3

"Broken 5k"

  • ALL: 5k total= 800 at 5k pace/400 float x 4, straight into a 200 meter all-out “kick!" The float should be roughly at roughly 90 sec per mile pace slower than race pace.
  • EX: 17:00 5ker= 2:43 800/1:45 400/2:43 800/1:45 400/2:43 800/1:45 400/2:43 800/1:45 400/ALL-OUT 200!!
  • That would come out to about an 18:30 5k depending on how fast they run the 200 so about 90 seconds slower than they'd run a 5k on race day. It's a great session for a week you don't have a race.
  • We know some teams have a week off of racing between Conference and the State Qualifying meets and some don't. Adjust accordingly.
  • Watch Rochelle Kanuho run a similar workout: https://youtu.be/9Rw-1sjkIEc

REST DAY

  • Day Off

How It Works

When you purchase a NAZ Elite training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Plan Designed By Coach Ben Rosario

Ben Rosario is the head coach of the HOKA ONE ONE Northern Arizona Elite team in Flagstaff, Arizona. The HOKA NAZ Elite athletes have won multiple National Championships, produced five top-7 finishes at the 2016 Olympic Trials and run world class times in the half marathon and marathon.

In addition to his work with professional athletes Ben worked with runners of all ages and abilities from eight-year-olds to eighty-year-olds during his six years as co-owner of Big River Running Company, a run-specialty store in his hometown of Saint Louis. In 2015 he co-authored a book on high school coaching called Tradition Class Pride: Building a Cross Country Dynasty with his own high school coach, Jim Linhares.

Ben's own running career included PRs of 4:03 for the mile and 2:18 for the marathon. Follow NAZ Elite on Twitter: @NAZ_Elite and Coach Ben at: @BenRosario1

If you have any questions about Training Plans or the functionality we offer, please don't hesitate to contact us at anytime.