Summer training lays the foundation for a successful cross country season. This beginner-friendly 10-week program is designed to help newer high school runners build consistency, confidence, and aerobic fitness heading into the fall.
The program begins with a gentle ramp-up and progresses to a peak of approximately 20 miles per week, helping athletes develop consistency, aerobic strength, and confidence—all without overwhelming their system.
Recommended Starting Point:
Athletes should be comfortable running 2–3 miles at an easy pace before beginning this plan.
Looking for a more personalized approach? Visit northstarendurance.com to explore 1:1 coaching options tailored to your goals and schedule.
Everything starts with having a strong aerobic engine, otherwise known as aerobic capacity. This is the building block that allows your body to efficiently use oxygen during a sustained effort. If your muscles are able to effectively utilize oxygen, you'll be able to maintain speed during a race effort (like a 5k). The plans I build are designed to help you maximize your aerobic engine!