Summer Training - Aaron Templeton
Plan Length: 12 Weeks
This is a plan for those looking to build strength over the summer. This builds the base for high performance in both 8k and 10k cross country. This plan is designed for those looking to make the jump to being competitive once championship season rolls around.
This plan was written by Aaron Templeton who pulled heavily from his knowledge as a pro as well as his experience in preparing for his collegiate XC seasons at Furman University. Notably gaining a 5th place finish at the 2018 NCAA Cross Cross Country Championships.
This plan is for those who have run around 60 or more miles per week consistently in the past, and includes a small build up period for those who have taken a short down period before beginning this new, training plan.
Summers in college should be times where you work on placing the foundation for the bigger workouts yet to come. Those workouts only need to come right before races begin and throughout the season. It is not glamorous but checking the days off one by one in the summer is where big performances at the conference, regional, and national levels are made.
Important Terms:
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- 30 min.
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 30:00
Run - Easy Run- 45 min.
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 45:00
Run - Mid Week Long Run- 1 Hour
Mid-Week Long runs will likely always be “TOF” style runs that are slightly over distance to a normal Easy Run, but under distance to a normal Long Run.
***Time On Feet indicates a dealer’s choice style run. The point is to complete the amount of time despite how you are feeling. If you are feeling good, don't be afraid to run slightly faster if desired (you should never approach threshold effort). If you are feeling bad, run as slow as you would like.
Planned: 1:00:00
Run - Easy Run- 30 min.
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 30:00
Run - Easy Run- 45 min.
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 45:00
Run - Easy Run- 30 min.
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 30:00
Run - TOF Long Run- 1 Hour
"TOF" style "Long Run"
Planned: 1:00:00
Other College Plans
| Plan Name | # Weeks | |
|---|---|---|
| Summer Training - Connor Winter | 12 weeks | Preview |
| Summer Training - Joey Berriatua | 12 weeks | Preview |
| XC - Returning JV Base Training | 4 weeks | Preview |
| XC - Sub 20:00 5K | 12 weeks | Preview |
| XC - Summer High School Training - 16:00-17:00 5K | 12 weeks | Preview |
| XC - Summer High School Training - 17:00-18:00 5k | 12 weeks | Preview |
| XC - Summer High School Training - 18:00-19:00 5k | 12 weeks | Preview |
| XC - Varsity HS XC Runners | 4 weeks | Preview |
| XC- Beginning HS XC Runners | 4 weeks | Preview |
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