Fall Cross Country Season Training
Summer training is the foundation for a great cross-country season, while Aerobic development is the most important training element for long-term success.
One of the biggest mistakes I see high school athletes make in their summer training is starting from ground zero, rather than viewing it as a continuation of the outdoor season. I believe high school athletes should take off at least one to two weeks after their outdoor track season ends and just have fun being active. But once you start back, you can probably train at a volume similar to what you were doing in track.
You need to slowly build your mileage in the summer. You should be doing a weekly long run—for most runners this is about 25 percent of their weekly volume. If you're running 50–60 miles a week, you’d be well-served to run 12–14 for your long run.
The following is a 17-week build-up for a peak race. I did not list specific times to hit as each runner is different. Take what you want from this, but don't follow it exactly as it is, modify it to your program.
Note: If you are going to attempt to run this fall cross country training program exactly as it is, please keep in mind that it is based off a runner who averages 60-70 miles per week.
Week - Phase - Date – Day – Workout – Purpose - Comments
Week 17 – Base
7/05 – Monday - 60 to 70 minute Easy Run - Build Endurance - In this cycle of training, I will help you continue to develop your fitness and will build on the previous training cycle you completed in terms of the types and difficulty of workouts. Continue to make recovery in between hard efforts a priority so that you go into the hard running sessions feeling recovered and ready to run fast.
7/06 – Tuesday - 70 minute Easy Run with Stride Workout: 14 to 16 times 20 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between - Build Sprint - leg turnover and lactic acid tolerance. - Remember to make your hard days hard and your easy days easy. This will be an important theme throughout the training—by allowing for rest after hard efforts, you give your body time to recharge for the next hard running effort.
7/07 – Wednesday - 60 to 70 minute Easy Run - Build Endurance - As your volume increases; you can add 1-2 double runs each week to supplement your volume. I prefer not to list them on a particular day, or at a particular length, in order to keep you from feeling obligated to add the extra distance. Instead, add them at your discretion based on how you feel you are recovering from the hard-running workouts.
7/08 – Thursday - 60 to 70 minute Pace Booster Run: Run 20 to 25 minutes at Steady State Pace in the middle of the run - Build Stamina - Lactate Threshold Tolerance. Use the McMillan Running Calculator to determine your Steady State pace range for this workout. http://www.mcmillanrunning.com. Begin the run with a warmup at Easy Run Pace, then complete the Steady State portion, then finish the run with a cool down for the remainder of the total time listed for the day's workout.
7/09 – Friday - 60 to 70 minute Recovery Run - Recovery Day
7/10 - Saturday - 45 to 60 minute Easy Run - Build Endurance - Run 8-10 times 20 second Strides at 5k effort with 1 minute jog during this run.
7/11 – Sunday - Long, Steady Run: 10 to 12 miles - Build Endurance and leg resistance to fatigue. Time on your feet is more important than pace in a long, steady run. Run easy and run long. Use "Long Run" pace for the Long, Steady Run workout. http://www.mcmillanrunning.com.
Week 16 - Base
7/10 – Monday - 60 to 70 minute Easy Run - Build Endurance
7/11 – Tuesday - 70 minute Easy Run with Stride Workout: 14 to 16 times 20 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between - Build Sprint - leg turnover and lactic acid tolerance.
7/12 – Wednesday - 60 to 70 minute Easy Run - Build Endurance
7/13 – Thursday - 70 to 80 minute Cut-Down Run - Build Stamina - Lactate Threshold Tolerance. Start at your normal easy run pace and progress down to Half-Marathon Effort or faster in the final 10 minutes. [Example: First 10 minutes Slow end of Easy Run Pace; Next 10 minutes Fast end of Easy Run Pace; Next 10 minutes Slow end of Steady State Pace; Next 10 minutes Fast end of Steady State Pace, etc.]
7/14 – Friday - 60 to 70 minute Recovery Run - Recovery Day
7/15 – Saturday - 45 to 60 minute Easy Run Build Endurance - Run 8-10 times 20 second Strides at 5k effort with 1 minute jog during this run.
7/16 – Sunday - Long, Steady Run: 12 to 14 miles - Build Endurance - Continue to incorporate hills into your easy runs and long runs each week. This will condition your legs to be strong in the final miles of your race.
Week 15 - Base
7/17 – Monday - 50 to 60 minute Easy Run - Build Endurance - This is a good week for recovery. You may want to run on the low end of the mileage range and take an extra day off.
7/18 – Tuesday - 70 minute Easy Run with Stride Workout: 14 to 16 times 20 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between - Build Sprint - leg turnover and lactic acid tolerance.
7/19 – Wednesday - 50 to 60 minute Easy Run - Build Endurance
7/20 – Thursday - 75 minute Pace Booster Run: Run 3 x 10 minutes with 2 minute slow jog in between [first 10 at Steady State; next 10 at Steady State last 10 at Tempo Pace] - Build Stamina - Lactate Threshold Tolerance. Use the McMillan Running Calculator to determine your Steady State & Tempo pace range for this workout. http://www.mcmillanrunning.com/
7/21 – Friday - 60 to 70 minute Recovery Run - Recovery Day
7/22 – Saturday - 45 to 60 minute Easy Run - Build Endurance
7/23 – Sunday - 75 minute Thirds Progression Run - Build Endurance + Pace Control + Stamina. Run the first 3rd of the run easy, the middle 3rd - medium, and the last 3rd - medium to hard.
Week 14 - Stamina
7/24 – Monday - 70 to 80 minute Easy Run - Build Endurance
7/25 – Tuesday - 70 to 80 minute Easy Run with Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog - Build Speed - Aerobic Capacity (VO2max). Fartlek Runs require you to run by effort over pace. For each repetition, run at an approximate effort that you feel matches the effort required. Perform this work out on a rolling course so that some fast running is performed on up hills, some on flat ground and some on down hills. Run slowly between the fast surges.
7/26 – Wednesday - 70 to 80 minute Easy Run - Build Endurance
7/27 – Thursday - 15 to 30 minute Warm-Up + Long Hill Repeats: 6 times a moderately sloped hill (4-6% grade) at 10k to Half Marathon effort lasting 120 seconds with the jog back down the hill as recovery + 15 to 30 minute Cool-Down - Build leg strength, VO2max and lactic acid tolerance. The effort will be hard, but not all out. Practice using strong running form. Pump your arms and drive your knees to propel yourself up the hill. Learn to use your optimal hill running form for efficiency and power. You can run this work out on a bridge/treadmill if you cannot find a suitable hill in your area.
7/28 – Friday - 60 to 70 minute Recovery Run - Recovery Day
7/29 – Saturday - 60 to 70 minute Recovery Run - Recovery Day - Run 8-10 times 20 second Strides at 5k effort with 1 minute jog during this run.
7/30 – Sunday - Long, Steady Run: 14 to 16 miles - Build Endurance and leg resistance to fatigue. Complete this run on a course with rolling hills
Week 13 - Stamina
7/31 – Monday - 70 to 80 minute Easy Run - Build Endurance
8/01 – Tuesday - 80 to 90 minute Easy Run with Fartlek Workout: 10 to 12 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog - Build Speed - Aerobic Capacity (VO2max). Fartlek Runs require you to run by effort over pace. For each repetition, run at an approximate effort that you feel matches the effort required. Perform this work out on a rolling course so that some fast running is performed on up hills, some on flat ground and some on down hills. Run slowly between the fast surges.
8/02 – Wednesday - 70 to 80 minute Easy Run - Build Endurance
8/03 – Thursday - 15 to 25 minute Warm-Up + Tempo Run: 4 miles + 15 to 25 minute Cool-down - Build Stamina - lactate threshold. Tempo runs are a great way to practice control in pacing, start slow and ease into the right rhythm. Practice patience and teach yourself how each pace should feel so that you'll be able to lock into your goal pace on race day.
8/04 – Friday - 60 to 70 minute Recovery Run - Recovery Day
8/05 – Saturday - 60 to 70 minute Easy Run Build Endurance - Run 8-10 times 20 second Strides at 5k effort with 1 minute jog during this run.
8/06 – Sunday - Long, Steady Run: 14 to 16 miles - Build Endurance and leg resistance to fatigue. Run the last 10-15 minutes at a faster pace Remember, good rehabilitation techniques include "RICE" > Rest, Ice, Compression, and Elevation. Add to that extra sleep and proper fueling and you'll give yourself the best chance at performing your best in your next workout.
Week 12 - Stamina
8/07 – Monday - 50 to 60 minute Easy Run - Build Endurance - This is a good week for recovery. You may want to run on the low end of the mileage range and take an extra day off.
8/08 – Tuesday - 70 minute Easy Run with Stride Workout: 14 to 16 times 20 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between - Build Sprint - leg turnover and lactic acid tolerance.
8/09 – Wednesday - 50 to 60 minute Easy Run - Build Endurance
8/10 – Thursday - 15 to 25 minute Warm-Up + Cruise Interval Workout: 6 to 8 times 1000 meters with 200 meter recovery jog between plus 3 x 200m with 200m recovery jog + 15 to 25 minute Cool-down - Build Stamina - lactate threshold speed. The goal is to fatigue you with the duration of this workout not the speed. The pace should be moderately hard and it is more important to get faster with each repeat than to run fast in the first few and slow for the final few. You can do this work out as a fartlek run if you don't have a measured course or track available. Run 6 to 8 times 3.25 minutes at a medium-hard effort with 90 seconds recovery jog between.
8/11 – Friday - 50 to 60 minute Recovery Run - Recovery Day
8/12 – Saturday - 40 to 50 minute Easy Run - Build Endurance
8/13 – Sunday - 90 minute Thirds Progression Run - Build Endurance + Pace Control + Stamina. Run the first 3rd of the run easy, the middle 3rd - medium, and the last 3rd - medium to hard.
Week 11 - Stamina
8/14 – Monday - 70 to 80 minute Easy Run - Build Endurance
8/15 – Tuesday - 80 to 90 minute Easy Run with Fartlek Workout: 10 to 12 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog - Build Speed - Aerobic Capacity (VO2max).
8/16 – Wednesday - 70 to 80 minute Easy Run - Build Endurance
8/17 – Thursday - 15 to 25 minute Warm-Up + Tempo Run: 4 to 5 miles + 15 to 25 minute Cool-down - Build Stamina - lactate threshold. See McMillan Running Calculator for your Tempo Run training paces. http://www.mcmillanrunning.com/ Tempo runs are a great way to practice control in pacing, start slow and ease into the right rhythm. Practice patience and teach yourself how each pace should feel so that you'll be able to lock into your goal pace on race day.
8/18 – Friday - 60 to 70 minute Recovery Run - Recovery Day
8/19 – Saturday - 70 to 80 minute Easy Run - Build Endurance
8/20 – Sunday - Long, Steady Run: 14 to 16 miles - Build Endurance and leg resistance to fatigue. Run the last 10-15 minutes at a faster pace.
Week 10 - Stamina
8/21 – Monday - 70 to 80 minute Easy Run - Build Endurance
8/22 – Tuesday - 15 to 30 minute Warm-Up + Short, Steep Hill Repeats: 8 to 10 times a steeply sloped hill (8-10% grade) at 5k effort or harder lasting 45 seconds with the jog back down the hill as recovery + 15 to 30 minute Cool-Down - Build leg strength, VO2max and lactic acid tolerance. The effort will be hard, but not all out. Practice using strong running form. Pump your arms and drive your knees to propel yourself up the hill. Learn to use your optimal hill running form for efficiency and power. You can run this work out on a bridge/treadmill if you cannot find a suitable hill in your area.
8/23 – Wednesday - 70 to 80 minute Easy Run - Build Endurance
8/24 – Thursday - 15 to 25 minute Warm-Up + Tempo Interval Workout: 4 to 5 x 1600 meters with 3 minutes recovery jog followed by 3 times 200 meters with 200 meter recovery jog + 15 to 25 minute Cool-down - Build Stamina - lactate threshold. You can run this as a Fartlek Run of 4 to 5 times 5.25 minutes at a medium-hard effort with 3 minutes recovery jog followed by 3 times 40 seconds with 1 minute recovery jog. Remember that you can rearrange the workout days to add more recovery if you need it.
8/25 – Friday - 60 to 70 minute Recovery Run - Recovery Day
8/26 – Saturday - 45 to 60 minute Easy Run - Build Endurance
8/27 – Sunday - Long, Steady Run: 14 to 16 miles - Build Endurance and leg resistance to fatigue. Complete this run on a course with rolling hills
Week 9 - Speed
8/28 – Monday - 70 to 80 minute Easy Run - Build Endurance
8/29 – Tuesday - 15 to 25 minute Warm-Up + Tempo Run: 3 miles, 5 minute slow jog, 4 x 400m at Mile Race Pace with 200m jog + 15 to 25 minute Cool-Down - Build Stamina - lactate threshold. See McMillan Running Calculator for your Tempo Run training paces. http://www.mcmillanrunning.com/
8/30 – Wednesday - 60 to 70 minute Recovery Run - Recovery Day
8/31 – Thursday - 15 to 20 minute Warm-Up + Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 15 to 20 minute Cool-down - Build Speed - Aerobic Capacity (VO2max).
9/01 – Friday - 30 to 40 minute Easy Run - Build Endurance - Run 6 times 15 second Strides at 5k effort with 1 minute jog during this run.
9/02 – Saturday - Race: Cross Country Meet 5km – Good luck! Build Endurance and leg resistance to fatigue.
9/03 – Sunday - 40 to 50 minute Recovery Run - Recovery Day
Week 8 - Speed
9/04 – Monday - 50 to 60 minute Easy Run - Build Endurance - This is a good week for recovery. You may want to run on the low end of the mileage range and take an extra day off.
9/05 – Tuesday - 15 to 25 minute Warm-Up + Aerobic Capacity Intervals: 4 x [4 x 400m with 200m jog] with 400m jog between sets + 15 to 25 minute Cool-down - Build Speed - Aerobic Capacity (VO2max). Use the McMillan Running Calculator - "Speed Intervals" to determine your target pace range for Aerobic Capacity Interval Workouts. http://www.mcmillanrunning.com/
9/06 – Wednesday - 50 to 60 minute Recovery Run - Recovery Day
9/07 – Thursday - 50 to 60 minute Easy Run with Stride Workout: 10-12 times 20 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between - Build Sprint - leg turnover and lactic acid tolerance.
9/08 – Friday - 30 to 40 minute Easy Run - Build Endurance - Run 6 times 15 second Strides at 5k effort with 1 minute jog during this run.
9/09 – Saturday - Race: Cross Country Meet 5km - Good Luck!
9/10 – Sunday - OFF or 40 to 50 minute Recovery Run - Recovery Day
Week 7 - Speed
9/11 – Monday - 70 to 90 minute Medium Long Run - Build Endurance + Stamina.
9/12 – Tuesday - 15 to 25 minute Warm-Up + Anaerobic Capacity Intervals: 6 x 600m with 600m recovery jog plus 4 x 100m Strides with 100m recovery jog + 15 to 25 minute Cool-Down - Build Sprint - Anaerobic Capacity. Use the McMillan Running Calculator - "Sprint Intervals" to determine your target pace range for Anaerobic Capacity Interval Workouts. http://www.mcmillanrunning.com/
9/13 – Wednesday - 50 to 60 minute Easy Run - Build Endurance
9/14 – Thursday - 15 to 20 minute Warm-Up + Stride Workout: 4-5 Laps [100m Stride, 100m jog] + 15 to 20 minute Cool-Down - Build Sprint - leg turnover and lactic acid tolerance.
9/15 – Friday - 30 to 40 minute Easy Run - Build Endurance - Run 6 times 15 second Strides at 5k effort with 1 minute jog during this run.
9/16 - Saturday - Race: Cross Country Meet 5km - Good Luck!
9/17 – Sunday - 40 to 50 minute Recovery Run - Recovery Day
Week 6 - Speed
9/18 – Monday - 70 to 90 minute Medium Long Run - Build Endurance + Stamina.
9/19 – Tuesday - 15 to 25 minute Warm-Up + Aerobic Capacity Intervals: 4 x [3 x 400m with 200m jog] with 400m jog between sets + 15 to 25 minute Cool-Down - Build Speed - Aerobic Capacity (VO2max). Use the McMillan Running Calculator - "Speed Intervals" to determine your target pace range for Aerobic Capacity Interval Workouts. http://www.mcmillanrunning.com/
9/20 – Wednesday - 50 to 60 minute Easy Run - Build Endurance
9/21 – Thursday - 15 to 20 minute Warm-Up + Pace Practice: 6 to 8 x 200m at Goal 5km Race Pace with 300 to 400m jog + 15 to 20 minute Cool-Down - Practice Race Pace - Increase Leg Speed. Use the McMillan Running Calculator for Goal Pace Interval Workouts. http://www.mcmillanrunning.com/
9/22 – Friday - 30 to 40 minute Easy Run - Build Endurance - Run 6 times 15 second Strides at 5k effort with 1 minute jog during this run.
9/23 – Saturday - Race: Cross Country Meet 5km - Good Luck!
9/24 – Sunday - 40 to 50 minute Recovery Run - Recovery Day
Week 5 - Speed
9/25 – Monday - 15 to 20 minute Warm-Up + Anaerobic Capacity Intervals: 8 x 300m with 200m recovery jog plus 4 x 100m Strides with 100m recovery jog + 15 to 20 minute Cool-down - Build Sprint - Anaerobic Capacity. Use the McMillan Running Calculator - "Sprint Intervals" to determine your target pace range for Anaerobic Capacity Interval Workouts. http://www.mcmillanrunning.com/
9/26 – Tuesday - 30 to 40 minute Recovery Run - Recovery Day - Run 6 times 15 second Strides at 5k effort with 1 minute jog during this run.
9/27 – Wednesday - Race: Cross Country Meet 5km - Good Luck! With two races this week, my recommendation is that you use the "less important race" as a workout (Tempo Run), and complete the other at full race effort.
9/28 – Thursday - 30 to 40 minute Recovery Run - Recovery Day
9/29 – Friday - 30 to 40 minute Easy Run - Build Endurance - Run 6 times 15 second Strides at 5k effort with 1 minute jog during this run.
9/30 – Saturday - Race: Cross Country Meet 5km - Good Luck!
10/01 – Sunday – OFF - Recovery Day
Week 4 - Speed
10/02 – Monday - 60 to 70 minute Easy Run Build Endurance - This is a good week for recovery. You may want to run on the low end of the mileage range and take an extra day off.
10/03 – Tuesday - 15 to 25 minute Warm-Up + Aerobic Capacity Intervals: 6 x 1000m with 400m recovery jog plus 3 x 200m Strides with 200m recovery jog + 15 to 25 minute Cool-down - Build Speed - Aerobic Capacity (VO2max). Use the McMillan Running Calculator - "Speed Intervals" to determine your target pace range for Aerobic Capacity Interval Workouts. http://www.mcmillanrunning.com/
10/04 – Wednesday - 50 to 60 minute Recovery Run - Recovery Day
10/05 – Thursday - 15 to 20 minute Warm-Up + Pace Practice: 8 x 200m at Goal Race Pace with 300 to 400m jog + 15 to 20 minute Cool-Down - Practice Race Pace - Increase Leg Speed. Use the McMillan Running Calculator for Goal Pace Interval Workouts. http://www.mcmillanrunning.com/
10/06 – Friday - 30 to 40 minute Easy Run - Build Endurance
10/07 – Saturday - Race: Cross Country Meet 5km - Good Luck!
10/08 – Sunday - OFF or 40 to 50 minute Recovery Run - Recovery Day
Week 3 - Speed
10/09 - Mon day - 50 to 60 minute Easy Run - Build Endurance
10/10 – Tuesday - 15 to 20 minute Warm-Up + Tempo Run: 3-4 miles + 15 to 20 minute Cool-down - Build Stamina - lactate threshold. See McMillan Running Calculator for your Tempo Run training paces. http://www.mcmillanrunning.com/ Run this as a Progressive Tempo: Start on the slow end of the Tempo Pace Range and run faster each mile so that your final mile is on the fast end of the Tempo Pace Range.
10/11 – Wednesday - 50 to 60 minute Easy Run - Build Endurance
10/12 – Thursday - 15 to 20 minute Warm-Up + Anaerobic Capacity Intervals: 12 x 400m with 200m recovery jog plus 3 x 200m Strides with 200m recovery jog + 15 to 20 minute Cool-down - Build Sprint - Anaerobic Capacity. Use the McMillan Running Calculator - "Sprint Intervals" to determine your target pace range for Anaerobic Capacity Interval Workouts. http://www.mcmillanrunning.com/
10/13 – Friday - 50 to 60 minute Recovery Run - Recovery Day
10/14 – Saturday - Long, Steady Run: 10 miles - Build Endurance + Stamina. Run the last 10 - 15 minutes at a slightly faster.
10/15 – Sunday - 40 to 50 minute Recovery Run - Recovery Day - Take a moment and look back at your entire training cycle: the long runs, the weekly volume, the tired legs, and early mornings. You certainly put in a lot of work toward this goal. With only a few weeks until race day, you will want to make sure to do everything right so that you feel your best when you toe the line. All of your training has led up to this point, which is why you should aim to Peak for your race, not just taper.
Week 2 - Peak
10/16 – Monday - 15 to 25 minute Warm-Up + Stride Workout: 3 x [300m, 200m, 100m with 100m jog] 400m jog between sets + 15 to 25 minute Cool-down - Build Sprint - leg turnover and lactic acid tolerance. Run strides as follows: 300m at 5k effort, 200m at Mile effort, 100m at 800m effort
10/17 – Tuesday - 40 to 50 minute Recovery Run - Recovery Day
10/18 – Wednesday - 20 to 30 minute Easy Run - Build Endurance - Run 4-5 times 15 second Strides at 5k effort with 1 minute jog during this run.
10/19 – Thursday - Race: WV Region - Good Luck!
10/20 – Friday - 40 minute Recovery Run - Recovery Day
10/21 - Saturday - 50 minute Easy Run - Build Endurance
10/22 – Sunday - 8 mile Easy Run with Fast Finish Progression - Build Speed - Aerobic Capacity (VO2max). Run the last 10 minutes of this run at 10k effort.
Week 1 - Peak
10/23 – Monday - 40 to 50 minute Easy Run - Build Endurance - Congratulations, you've made it to the final week of training! All the hard work you've completed up to this point has prepared you for a great race this coming weekend. Relax, focus, and be confident in your fitness.
10/24 - Tuesday - 15 to 30 minute Warm-Up + Pace Practice: 6 x 400m at 5km Goal Race Pace with 300 to 400m jog + 15 to 30 minute Cool-Down - Practice Race Pace - Increase Leg Speed. Use the McMillan Running Calculator for Goal Pace Interval Workouts. http://www.mcmillanrunning.com/
10/25 – Wednesday - 40 minute Recovery Run - Recovery Day
10/26 – Thursday - 40 minute Easy Run with Stride Workout: 4 Laps [100m Stride, 100m jog] - Build Sprint - leg turnover and lactic acid tolerance.
10/27 – Friday - 20 minute Easy Run - Build Endurance - Run 4 x 200m at Goal 5k pace with 200m jog in between during this run.
10/28 – Saturday - Race: WV State Championships - Good Luck!
10/29 – Sunday - OFF - Recovery Day
Drink plenty of fluids and get plenty of rest. Good luck this cross-country season!
Submitted by Coach McMillion (06/29/17)