High School Cross Country 5k Plan

Average Weekly Training Hours 20:53
Training Load By Week
Average Weekly Training Hours 20:53
Training Load By Week
Sample Day 1
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins @ Z0 to Z1

Sample Day 2
45:00:00
Hill Circuit Fundamental 1 rep

WORKOUT WARMUP, Hill Circuit Fundamental 1 rep (see video), WORKOUT COOLDOWN

Hill Circuit Fundamental:
• 300m fast running uphll (60sec)
• 10 squat jumps (18sec)
• 60m sprint uphill (12sec)
• 20m skipping with 50cm stride (40sec)
• 200m moderate running uphill (50sec)
• 20m heel to buttocks (40sec)
• 300m fast running uphill (60sec)
• 20 lunges (25sec)
• 200m moderate running on flat land (50sec)
• 30 even hops with blocked knees (30sec)
• 500m fast running at 85% of max speed (1:40sec)

Sample Day 3
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins @ Z0 to Z1

Sample Day 4
0:45:00
Easy Run 30mins + Hurdle Drills/Strides

LUNGE MATRIX, 30mins @Z0 to Z1 + 10mins Hurdle Drills/Strides

Sample Day 5
0:55:00
Easy Run 50mins

LUNGE MATRIX, 50mins @Z0 to Z1

Sample Day 6
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins @ Z0 to Z1

Sample Day 7
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins @ Z0 to Z1