Summer Training - Connor Winter
Plan Length: 12 Weeks
This plan is the best of what Connor Winter did at the the University of Colorado, while winning 2 National Titles, and as a professional training for cross country. This training plan is built for anyone who wants to build a great base over Summer for the Fall cross country season.
The whole objective of this program is to slowly introduce strength work throughout the first 4 weeks. Then, we progress into more volume in workouts over the next 6 weeks to familiarize the athlete with the challenges of college cross country on grass and hilly course.
A few IMPORTANT training details:
1. THRESHOLD EFFORT. This is based off of roughly 10 mile- half marathon effort. For a college cross country runner, that is in the 4:55-5:10 range. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is 10 mile race pace on that given workout day.
2. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
3. RECOVERY RUN. Pace between 7:30-6:45. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
4. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
5. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
6. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 1:00:00
Run
The goal of this workout is to get you comfortable running smooth and changing paces in a race. There is a mix of strength based work with the 3 minute reps and speed with the 30 second strides at the end.
5 x 3 minutes on at 10k effort with 90 second rest in between each rep.
Jog 5 minutes and then,
5 x 30 second strides at 1 mile effort with 45 second jog recovery.
Run easy until the assigned time.
Planned: 1:10:00
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 1:00:00
Run - Easy Run with Hills
Run 30 minutes easy.
Then run 10 x 20 second hill strides at mile effort with slow jog down recovery.
Cool down for the remaining time with easy jogging. This will prime you for tomorrow's workout.
Planned: 1:00:00
Run - 3-2-1's
The goal of this workout is to get you comfortable running a bit faster and changing paces in a race. There is a mix of strength based work with the 300 meter reps and speed with the 100 meter reps.
20 minute warm up.
4 x (300, 200, 100)
300 at mile effort,
200 at 800 meter effort,
100 at 400 meter effort.
Cool down until the assigned time
Planned: 1:10:00
Run - Easy Run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 1:00:00
Run
Long run relaxed and not too hard. Should be running around 7:00 to 6:30 per mile pace.
Planned: 1:20:00
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