I made a post on here last year laying out my in-season training plan for my high school cross country team going into my first year of coaching. We had fairly good success with it as our girls won their first conference title in over a decade and the boys made big improvements (a team that was dead last in the regional the previous year).
This summer I actually was able to give them a full summer training plan and we're getting moderate participation for it. This is actually a big win since in the past there would be 1-3 runners that would maybe go for a few runs in the summer, so getting 10-15 of my group out for summer run club has been a step forward for the program.
Summer training is a 10-week period for our team this year and was laid out as:
-First 4 weeks just aerobic running, with long runs starting week 3.
-Last 6 weeks aerobic running + Monday long run + Wednesday hills or fartlek + Friday threshold run or progression run
I have the team broken into 4 groups based on experience and here is what they have been building to for weekly duration
- Group A: 400'
- Group B: 350'
- Group C: 300'
- Group D: 250'
We'll be going into our season which will be 11-12 weeks long and this is the following layout with schedule I have planned. I'm curious what feedback anyone might have.
Week 1
Monday: (AM) Midnight Madness (co-practice/run with soccer team) - Aerobic Run [60' / 55' / 50' / 45'] + (PM) Aerobic Run [30' / 25' / 20' / 15'] + Wicket Drills & Hurdle Mobility
Tuesday: Aerobic Run [55' / 45' / 40' / 35'] + 6x Fly 30 + Weight Room + Explosive Plyos
Wednesday: (AM) 15' warm up - 1-1 Fartlek [12x / 10x / 9x / 8x] - 15' Cool Down + (PM) Aerobic Run [30' / 25' / 20' / 15'] + Hip Strengthening/Stability
Thursday: Aerobic Run [50' / 45' / 40' / 30'] + 4x 150m Gear Shift Strides + Weight Room + Quickness Plyos
Friday: 15' warm up - 1K repeats @ anaerobic threshold interval pace w/ :90 rest [6-7x 1K / 5-6x 1K / 4-5x 1K / 3-4x 1K] - 15' cool down + Core/Abs
Saturday: Aerobic Run [55' / 45' / 40' / 35'] + 4x 100m strides at 1600 pace
Sunday: Off/Rest
Week 2
Monday: Long Run [85' / 75' / 65' / 55'] + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [60' / 55' / 50' / 45'] + 6x Fly 40 + Weight Room + Explosive Plyos
Wednesday: (AM) 15' warm up - Anaerobic threshold run [24' / 20' / 18' / 16'] + 6-8x ~100m Hill - 15' cool down - Hip Strengthening/Stability + (PM) Aerobic Run [30' / 30' / 20' / 20']
Thursday: Aerobic Run [50' / 50' / 45' / 40'] + 4x 150m Gear Shift Strides + Weight Room + Quickness Plyos
Friday:INVITATIONAL MEET (First meet of the season, relatively big invitational, run at night under the lights, fun way to kick season off)
Saturday: Aerobic Run [60' / 55' / 50' / 45'] + 4x 100m strides at 1600 pace + Core/Abs
Sunday: Off/Rest
Week 3 (School starts)
Monday: Long Run [90' / 80' / 70' / 60'] + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [60' / 50' / 45' / 40'] + 7x Fly 30 + Weight Room + Explosive Plyos
Wednesday:INVITATIONAL MEET (Quick turnaround to second meet of the year, just a good opportunity to see some good competition and help some of the younger athletes race into shape, likely sit some of the older/more experienced athletes)
Thursday: (AM) Aerobic Run [25' / 25' / 25' / 20'] + (PM) Aerobic Run [60' / 50' / 45' / 40'] + 4x 200m Gear Shift Strides + Weight Room + Quickness Plyos
Friday: 15' warm up - 1 mile repeats @ anaerobic threshold interval pace w/ 2' rest [4x 1M / 4x 1M / 3x 1M / 3x 1M] + 4-6x ~200m Hill - 15' cool down - Core/Abs
Saturday: Aerobic Run [60' / 50' / 45' / 40'] + 5x 100m strides @ 1600 pace
Sunday: Off/Rest
Week 4
Monday: 20' warm up + Progression Run [35' / 30' / 25' / 20'] + 6-8x 200 w/ 90" rest @ 1600 + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [55' / 45' / 40' / 35'] + 7x Fly 40 + Weight Room + Quickness Plyos
Wednesday:CONFERENCE JAMBOREE #1 (First of 3 conference meets, this counts towards 25% of team's conference finish)
Thursday: (AM) Aerobic Run/Shakeout [30' / 25' / 25' / 20'] + (PM) Aerobic Run [60' / 50' / 45' / 40'] + 4x 200m Gear Shift Strides + Weight Room + Explosive Plyos
Friday: 15' warm up - Anaerobic Threshold Run [26' / 24' / 22' / 20'] + 6-8x ~150m Hill - 15' cool down + Hip strengthening/Stability
Saturday: Aerobic Run [60' / 50' / 45' / 40'] + 5x 100m strides @ 1600 + Core/Abs
Sunday: Off/Rest
Week 5
Monday: Long Run [90' / 80' / 75' / 65'] + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [60' / 50' / 45' / 40'] + 8x Fly 30 + Weight Room + Explosive Plyos
Wednesday: 15' warm up - 1K repeats @ anaerobic threshold interval pace w/ 90" rest [7-8x 1K / 6-7x 1K / 5-6x 1K / 4-5x 1K] + 6-8x ~200m Hill - 15' Cool Down + Hip Strenghtening/Stability
Thursday: (AM) Aerobic Run/Shakeout [30' / 25' / 25' / 20'] + (PM) Aerobic Run [60' / 50' / 45' / 40'] + 5x 150m Gear Shift Strides + Weight Room + Quickness Plyos
Friday: Aerobic Run [50' / 40' / 35' / 30'] + 6x 100m Strides @ 1600 + Core/Abs
Saturday:HOME INVITATIONAL (Invitational on home course, very difficult/hilly course)
Sunday: Off/Rest
Week 6
Monday: Long Run [90' / 80' / 75' / 70'] + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [60' / 50' / 45' / 40'] + 8x Fly 40 + Weight Room + Explosive Plyos
Wednesday: 15' warm up - 400m repeats @ 5K w/ 75" rest [14x / 12x / 12x / 10x] - 15' cool down + Hip Strengthening/Stability
Thursday: (AM) Aerobic Run/Shakeout [30' / 30' / 30' / 20'] + (PM) Aerobic Run [60' / 50' / 45' / 40'] + 5x 150m Gear Shift Strides + Weight Room + Quickness Plyos
Friday: Aerobic Run [50' / 45' / 45' / 30'] + 6x 100m Strides @ 1600
Saturday: 15' warm up - 1 mile repeats @ anaerobic threshold pace w/ 2' rest [5x 1M / 4x 1M / 4x 1M / 3x 1M] - 15' cool down + Core/Abs
Week 7
Monday: 20' warm up - Progression Run [30' / 25' / 25' / 20'] + 5-6x 100m Hill - 20' cool down + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [50' / 45' / 40' / 35'] + 6x Fly 30 + Weight Room + Quickness Plyos
Wednesday:CONFERENCE JAMBOREE #2 (Second of 3 conference meets, counts towards 25% of final conference standings. Hosted on our home course)
Thursday: (AM) Aerobic Run/Shakeout [25' / 25' / 20' / 20'] + (PM) Aerobic Run [55' / 45' / 40' / 35'] + 4x 150m Gear Shift Strides + Weight Room + Explosive Plyos
Friday: Aerobic Run [45' / 40' / 35' / 30'] + 5x 100m Strides @ 1600 + Core/Abs
Saturday:BIG INVITATIONAL (Large/semi-important invite in which we'll see a lot of the teams from our regional and gauge where we are at. Flat/fast course will offer opportunity for some big PRs after running 3 straight tough courses)
Sunday: Off/Rest
Week 8
Monday: Long Run [90' / 80' / 75' / 70'] + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [60' / 50' / 45' / 40'] + 8x Fly 40 + Weight Room + Explosive Plyos
Wednesday: 15' Warm Up - 2x 600 @ 3200 + 2-3x 1200 @ 5K + 2x 600 @ 3200 - 15' cool down + Hip Strengthening/Stability
Thursday: (AM) Aerobic Run/Shakeout [30' / 30' / 25' / 20'] + (PM) Aerobic Run [60' / 50' / 45' / 40'] + 5x 200m Gear Shift Strides + Weight Room + Quickness Plyos
Friday: Aerobic Run [50' / 40' / 35' / 30'] + 6x 100m strides @ 1600 + Core/Abs
Saturday: SMALL INVITATIONAL (Fun set up for a small invite, good opportunity to run relaxed on a fast course before stepping into championship season
Sunday: Off/Rest
Week 9
Monday: Long Run [80' / 70' / 65' / 55'] + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [55' / 45' / 40' / 35'] + 8x Fly 30 + Weight Room + Explosive Plyos
Wednesday: 15' warm up - 800m repeats @ 5K [7x / 6x / 6x / 5x] - 15' cool down + Hip Strengthening/Stability
Thursday: Aerobic Run [55' / 45' / 40' / 35'] + 5x 150m Gear Shift Strides + Weight Room + Quickness Plyos
Friday: 15' warm up - Anaerobic Threshold Run [20' / 18' / 16' / 14'] + 6x 200m @ 1600 w/ 90" rest - 15' cool down + Core/Abs
Saturday: Aerobic Run [50' / 40' / 30' / 25'] + 5x 100m strides @1600
Sunday: Off/Rest
Week 10
Monday: 15' warm up - Progression Run [25' / 20' / 20' / 15'] + 4x 100m @ 800 - 15' cool down + Wicket Drills + Hurdle Mobility
Tuesday: Aerobic Run [40' / 35' / 30' / 25'] + 5x Fly 30
Wednesday:CONFERENCE FINALS (Conference finals meet, counts towards 50% of final conference standings. One of 2 big goal races for the team
Thursday: Off/Rest, Our conference final meet is 90" away on a week night, so this is to ensure the team recoups from the event
Friday: Aerobic Run [50' / 40' / 35' / 30'] + 4x 100m @ 1600
Saturday: 20' warm up - 1 Mile Time Trial - 20' cool down
Sunday: Off/Rest
Week 11
Monday: 15' warm up - 400m & 200m repeats @ 3200 and 1600 respectively w/ plenty of rest [4x 400 + 8x 200 / 4x 400 + 6x 200 / 4x 400 + 5x 200 / 4x 400 + 4x 200] - 15' cool down
Tuesday: Aerobic Run [35' / 30' / 25' / 20'] + 5x Fly 40
Wednesday: 15' warm up - Descending Farltek (All 4-3-2-1 w/ matching rest, start at AnT pace and finish at 3200 pace) - 15' cool down
Thursday: Aerobic Run [30' / 25' / 25' / 20'] + 3x 200m Gear Shift Strides
Friday: Aerobic Run [20' / 20' / 15' / 15'] + 4x 100m strides @ 1600
Saturday: REGIONAL FINALS (The other big goal race, both teams have a shot at qualifying to the state finals, but will be underdogs to do so)
Sunday: Off/Rest
Week 12 (State Finals week for individuals or teams that qualify
Monday: 15' warm up + 1 mile @ anaerobic threshold interval pace + 8x 300m @ 3200 - 15' cool down
Tuesday: Aerobic Run + Strides
Wednesday: 15' warm up - 20' progression run + 4-6x 100m Hill - 15' cool down
Thursday: Aerobic Run + Strides
Friday: Aerobic Run + Strides
Saturday:STATE FINALS