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Generalized Training Plans

Generalized Training Plans are provided below.  These plans are designed to prepare you for the upcoming cross country season.  The following guidelines should be used in interpreting the tables:
  1. All daily training quantities are represented in minutes
  2. Generally speaking, longer days are scheduled for Mondays and Thursdays.  You can shuffle days around if your schedule demands it, but avoid putting the longer days close together.
  3. Listen to your body, not just to the schedule.  Soreness is expected.  Discomfort is expected.  Stiffness is expected.  Injury is not.  If you feel an injury coming on, play it safe and back off for a couple days.
  4. Keep in mind that these are general training plans.  If you are an experienced athlete trying to get to the next level, it would be beneficial for you to get an individualized training plan.

Ultra-Beginner 10 Week Plan: Intended for student-athletes who have little to no athletic background, and will be new to the stresses of running.
Week NumberSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeek Sum
10241818221820120
20241818221820120
30282121252124140
40282121252124140
50282121252124140
60302323272326150
70302323272326150
80302323272326150
90322424292427160
100322424292427160

Beginner 10 Week Plan:  Intended for student-athletes who are new to running, but have participated in other sports/exercise.  
Week NumberSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeek Sum
10302323272326150
20302323272326150
30332525302528165
40352626322630175
50352626322630175
60362727322731180
70362727322731180
80372828332831185
90382929342932190
100382929342932190

Intermediate 10 Week Plan:  Intended for athletes who have completed a previous season of cross country or track, and thus have a foundation of distance running to build upon.
Week NumberSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeek Sum
10352628302630175
20352628302630175
30403032343034200
40403032343034200
50403032343034200
60463537393539230
70473538403540235
80473538403540235
90483638413641240
100483638413641240

Experienced 10 Week Plan:  Intended for athletes who have completed multiple seasons of competitive running, and who have previously trained with an easy-run duration of at least 40 minutes.
Week NumberSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeek Sum
10372830312831185
20372830312831185
30463537393539230
40463537393539230
50463537393539230
60544143464146270
70554144474147275
80564245484248280
90574346484348285
100584446494449290

Veteran 10 Week Plan: Intended for athletes with multiple years competitive running, including multiple cross country and/or track seasons competing in long-distance races.  Intended for athletes who are comfortable with 45-50 minute recovery runs.
Week NumberSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeek Sum
10402430342834190
20502430342834200
30602936413441240
40653139443644260
50703442483948280
60753645514251300
70753645514251300
80793847544454315
90793847544454315
100793847544454315

Veteran Elite 12 Week Plan: Intended for athletes with multiple years of competitive, running, including multiple cross-country and/or track seasons competing in long-distance races.  Intended for athletes who are comfortable with 50+ minute recovery runs and who have previously trained in excess of 300 minutes (5 hours) of training per week without injury.
Week NumberSundayMondayTuesdayWednesdayThursdayFridaySaturdayWeek Sum
10402430342834190
20502430342834200
30602936413441240
40602936413441240
50733544494149290
60783747534353310
70783747534353310
80854151584858340
90884253604960350
100884253604960350
110904354615061360
120904354615061360
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