• High School Cross-Country Base Level 1
  Plan Description
  This is a 12-week summer base training plan for beginning high-school cross-country runners. The training volume ranges from 12 miles in Week 1 to 25 miles in Week 12. The number of scheduled running workouts ranges from 4 in Week 1 to 5 in Weeks 10-12. The longest run in the plan is 7 miles.

  The plan also includes two optional cross-training workouts per week in Weeks 1-9 and one per week in Weeks 10-12. In addition, there are two short core strength workouts per week. You can access a document containing a suggested strength workout format by clicking on the paperclip icon that appears on core strength workout days in the training calendar.

  Also recommended are 12-minute ice baths to promote muscle recovery. They aren't much fun, but they really work. Do these twice a week also, ideally on Friday and Sunday.

  
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• High School Cross-Country Base Level 2
  Plan Description
  This is a 12-week summer base training plan for intermediate level high-school cross-country runners. The training volume ranges from 16 miles in Week 1 to 40 miles in Week 12. The number of scheduled running workouts ranges from 4 in Week 1 (plus two optional cross-training workouts) to 6 in Weeks 10-12 (plus one optional cross-training workout). The longest run in the plan is 9 miles.

  The plan also includes two to three core strength workouts per week. You can access a document containing a suggested strength workout format by clicking on the paperclip icon that appears on core strength workout days in the training calendar.

  Also recommended are 12-minute ice baths to promote muscle recovery. They aren't much fun, but they really work. Do these twice a week also, ideally on Friday and Sunday.

  
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• High School Cross-Country Base Level 3
  Plan Description
  This is a 12-week summer base training plan for intermediate/advanced high-school cross-country runners. The training volume ranges from 25 miles in Week 1 to 55 miles in Week 12. The number of scheduled running workouts ranges from 6 in Week 1 (with one rest day) to 7 in Week 12. The longest run in the plan is 10 miles.

  The plan also includes two core strength workouts per week. You can access a document containing a suggested strength workout format by clicking on the paperclip icon that appears on core strength workout days in the training calendar.

  Also recommended are 12-minute ice baths to promote muscle recovery. They aren't much fun, but they really work. Do these twice a week also, ideally on Friday and Sunday.

  
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• High School Cross-Country Base Level 4
  Plan Description
  This is a 12-week summer base training plan for advanced high-school cross-country runners. The training volume ranges from 33 miles in Week 1 to 70 miles in Week 12. The number of scheduled running workouts ranges from 6 in Week 1 (with one rest day) to 10 in Week 12 (with 2 runs scheduled on Wednesday, Thursday, and Friday). The longest run in the plan is 14 miles.

  The plan also includes three short core strength workouts per week. You can access a document containing a suggested strength workout format by clicking on the paperclip icon that appears on core strength workout days in the training calendar.

  Also recommended are 12-minute ice baths to promote muscle recovery. They aren't much fun, but they really work. Do these twice a week also, ideally on Friday and Sunday.

  
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