Training Plan
Summer Cross-Country Training Plan #1 (12 Weeks)

This is a 12-week training plan for high school runners who are preparing for their high school cross-country season. Ideally, the runner can comfortably run 30-40 minutes per day prior to starting this plan. This plan is not designed for someone who is injured (or was recently injured); nor is it designed for someone who has health problems. In either case, seek advice from a sports medicine doctor. Advanced runners should consider having personal training from Coach Schwartz. Here is the weblink: www.runfastcoach.com (see the Coaching Services tab). Pre-participation diagnostic screening by a sports medicine doctor or cardiologist is recommended.

Intellectual Property - Do not copy or distribute this training plan in full or partial in accordance with intellectual property rights laws.

 

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Sample Week of Training

Other - Intellectual Property

Do not copy or distribute this training plan in full or partial in accordance with intellectual property rights laws.

Run - Rest or Slow Paced Run

- Rest today (but get some exercise of some form, even if it is walking or playing catch with the Frisbee).

- Alternatively, if you have no restrictions today, go for a 30-minute very easy paced recovery run.
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- You can use the Tinman running calculator to determine training paces, but it is perfectly fine to estimate the pace.

- Estimation: Today's 5k pace plus 2.5 minutes per mile or 1:33/km.

- If possible, run on soft surfaces today rather than pavement.

Planned: 30:00

Run - - 20-minute Tempo Run + 8 x 20-seconds striders

- 45 minutes of total running.
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- Warm-up

- 4-minutes @ Recovery Pace +
- 4-minutes @ Easy Pace +
- 4-minutes @ Moderate Pace.
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- Main workout:

- 20 minutes of Tempo Running. Tempo running is roughly 45-seconds per mile slower than today's 5k pace.

- Jog 2-minutes and run...

- 8 x 20-seconds striders @ 1-mile or 1500m race effort (jog 20-seconds between reps).
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- Cool-down:

- 8-minutes of slow running
(Recovery to Easy pace).

Planned: 45:00

Strength Training - Strength training

- You can do strength training AFTER your main run today, not before it.

- For good information on strength training exercise and routines, the following books are helpful:

- Build Your Running Body.
- New Functional Training for Sports.

Strength Training - Core Training

- Planks of various kinds, back extensions, leg lifts, etc.

- You can find good information on core strengthening exercise in the following books:

- Build Your Running Body
- New Functional Strength Traning for Sports

Run - Slow Paced Run

- 30-minute very easy paced recovery run.
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- You can use the Tinman running calculator to determine training paces, but it is perfectly fine to estimate the pace.

- Estimation: Today's 5k pace plus 2.5 minutes per mile or 1:33/km.

- If possible, run on soft surfaces today rather than pavement.

Planned: 30:00

Run - - 8 x 20-seconds @ 3200m/3000m to 800m race effort

- 35-minute of total running.
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- Run 20-minutes at an "Easy" pace, and then run...

- 8 x 20-seconds @ 3200m/3000m race effort down to 800m race effort (jog 40-second recoveries). * Focus on using good technique, rhythm, and relaxation.

- After the fartlek striders, run at an "Easy" pace until the assigned total time is completed.
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- Typically, 3-5 minutes after completing the striders, you'll feel good and your "easy" pace seems too easy. In such a case, it's okay to speed up. Your improvement in pace versus effort is because of improved neural firing capacity (Rate Force Development) and efficiency.

- As long as your effort is low during the easy running, it's okay if your pace is a bit quicker. Just don't force the pace into the moderate race because you need to actively recover for tomorrow's solid workout.

- Be sure to hydrate and refuel within 20-minutes post-exercise.

- A ratio of carbs-to-protein of 3 or 4:1 is validated by scientific research.

Planned: 35:00

Run - 2000m Time-Trial at 97% effort to test your Aerobic Power

- 45-minutes of total running.
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- Warm-up:

- Jog 10-minutes, and then do mobility drills.

- Then, run 8 x 100m @ estimated 3k or 2-mile race speed on grass or turf (jog 50m recoveries).

- Next, jog 2 minutes and walk 1 minute.
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- Main Workout:

- Run 2,000m on the track or measured road (no wind at your back!) at 97% effort to test your fitness.

- Be sure to run the first 800m of the time-trial conservatively (think "3k race speed) so that you are successful. If you run too fast during the first 800m, you'll suffer and slow down.
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- Cool-down:

- After the time-trial, jog until the assigned total time is completed.
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- Determining your training paces:

- Now that you ran the time-trial, use the Tinman Running Calculator located on this website. From your 97% effort time-trial, estimate your 100% time.

- The reason you did not run a 100% effort time-trial is that it is hard to do by yourself. Plus, 97% effort is good enough to get the job done, and you recover fast in the following days.

Planned: 45:00

Strength Training - Strength training

- You can do strength training AFTER your main run today, not before it.

- For good information on strength training exercise and routines, the following books are helpful:

- Build Your Running Body.
- New Functional Training for Sports.

Strength Training - Core Training

- Planks of various kinds, back extensions, leg lifts, etc.

- You can find good information on core strengthening exercise in the following books:

- Build Your Running Body
- New Functional Strength Traning for Sports

Run - Slow paced run or rest day.

- 30-minute very easy paced recovery run or take a rest day, as needed.

*Most runners do NOT need a day off if they are run slow enough on their easy days between key workouts and long run, which are the main stressors.
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- You can use the Tinman running calculator to determine training paces, but it is perfectly fine to estimate the pace.

- Estimation: Today's 5k pace plus 2.5 minutes per mile or 1:33/km.

- If possible, run on soft surfaces today rather than pavement.

Planned: 30:00

Run - Long Easy Run

- 55 minutes long easy run starting pace at your "Recovery" pace and moving toward the "Easy" pace.
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- Both the Recovery and Easy pace ranges can be found in the Tinman Running Calculator located on the Final Surge website. However, the Tinman easy day rule is to estimate today's 5k race pace and add 2-minutes per mile.

- Always start your distance runs at a slow pace and let your body warm-up properly. Some days that may take just 5-10-minutes. Other days, that may take 10-20-minutes.

Planned: 55:00

Strength Training - Core Training

- Planks of various kinds, back extensions, leg lifts, etc.

- You can find good information on core strengthening exercise in the following books:

- Build Your Running Body
- New Functional Strength Traning for Sports


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.