Cross Country Running 10 Week Summer Training Plan - Designed for 16min-18min 5k HS Athletes
Cross Country Running 10 Week Summer Training Plan - Designed for 16min-18min 5k HS Athletes
Length
10 Weeks
Plan Description
Designed to follow your recovery period after track season, this 10-week program offers a structured daily schedule that includes both running and strength training to help you build a strong aerobic foundation heading into the fall.
The plan gradually increases in intensity, peaking at 39 miles per week with a longest run of 10 miles. Strength sessions are integrated to support injury prevention and overall athletic development.
While the schedule is carefully structured, athletes are encouraged to adjust mileage based on personal training history, fitness level, and recovery needs.
Who It's For:
This plan is best suited for high school runners with a 5K personal best in the 16:00–18:00 range who are looking to take their summer training to the next level.
For a more customized approach tailored to your specific schedule, goals, and race calendar, visit northstarendurance.com to learn more about 1:1 coaching and support.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
30mi | 10mi |
|
strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
30mi | 10mi | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- 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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