Training Plan
12 Weeks Middle Distance and XC Plan (12 Weeks)

For high school athletes training for Middle Distance or Cross Country runners wanting to build their endurance capacity

 

Only $34.95

Sample Week of Training

Run - Easy Run and shake it out

25mins very easy,
4 x 120m pick ups* with slow 120m jog back between

* pick ups = gradual increases in pace of the given distance, getting faster with each rep. Start each rep easy and build to 60% effort and hold in the 1st rep, build to 70% and hold in the 2nd, 80% in the 3rd and 90% in the 4th rep.

Planned: 30:00

Run - 1mile Test

15mins very easy,
4 x 100m pick ups,
3-5mins rest,
Time yourself running 1.6km's as fast as you can**,
10mins easy

** Enter your 1.6k time in the Final Surge Workout Calculator, use the McMillan calulator (https://beta.finalsurge.com/workoutcalendar) to calculate what your easy run and other training paces should be.
Use these paces in the rest of the training to follow.

Planned: 40:00

Strength Training - Core

3 x 30secs skipping rope,
3 x 30secs jumping jacks,
3 x 20secs planks,
3 x 20secs side planks,
3 x 10 push ups,
3 x 15 sit ups,
3 x 10 dead bug

Planned: 20:00

Run

35mins easy pace (calculated from Workout calculator based on 1mile time)

Planned: 35:00

Run

35mins recovery pace (calculated from McMillan Workout calculator based on 1mile time)

Planned: 35:00

Strength Training - Core

3 x 30secs skipping rope,
3 x 30secs jumping jacks,
3 x 20secs planks,
3 x 20secs side planks,
3 x 10 push ups,
3 x 15 sit ups,
3 x 10 dead bug

Planned: 20:00

Run

15mins easy,
4 x 100m pick ups with 50m walk between,
8 x 300m in xx (calculated from McMillan Workout calculator based on 1mile time) with 90secs slow recovery jog between reps,
15mins easy

Planned: 50:00

Run

60mins easy pace (calculated from McMillan Workout calculator based on 1mile time) on trails

Planned: 1:00:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. 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.