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XC-1: Base Training for XC (16:00 - 18:00 5k)

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XC-1: Base Training for XC (16:00 - 18:00 5k)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Weston Caceres

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Base training is essential after the racing season. This plan emphasizes a return to building running volume and focusing on the basics. The plan is split into three 4-week macrocycles that each build for three weeks and rest on the fourth.

I've included strides as well a variety of pace-work to maintain speed and central nervous system adaptations. However, the focus is on building volume and development of the lactate threshold for a successful cross country season.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
42mi 12mi
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
42mi 12mi
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Wes Caceres

As a coach, I strive to develop well-rounded athletes using a structured, scientific approach. My programs are highly individualized, taking into account your training history, fiber type (slow vs. fast), and incorporating injury-prevention exercises to ensure you meet your goals. I work with athletes of all ability levels to help them achieve their goals. Don't hesitate to reach out for a free training consultation.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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