Competitive 16-Week High School Cross Country Training Plan

Ready to level up and crush your next 5,000m race?

This 16-week plan is built for high school athletes who want to run faster, race smarter, and really see what they’re capable of. It’s challenging, but if you’re ready to work hard, you’ll see real results.

What Makes This Plan Awesome

- Boost Your Endurance & Speed: Each week mixes in different types of runs and workouts, helping you run faster and farther. You’ll learn how to keep up a strong pace from start to finish.

- Practice Race Included: Four weeks before your goal race, you’ll do a practice “B” race. This is your chance to try out your pacing, shake off nerves, and get a feel for racing before the big day.

- Fits Your Schedule: The plan gives you a guide for weekly mileage, but you can make it harder or easier based on what works for you.

- Smart Training, Smart Recovery: You’ll train six days a week, but have one full rest day. Each week features two lighter recovery days (with drills), two big workout days, and two days focused on longer, steady runs.

How the Training Works

- Weeks 1–4: Foundation

Start by building a strong base. These weeks help your body get used to consistent running and workouts.

- Weeks 5–8: Threshold Building

Higher intensity runs help you handle a much faster pace for longer—just what you need for smashing a 5K.

- Weeks 9–12: Race Prep & Tune-Up

This phase gets you race-ready with your practice “B” race. It’s where you sharpen your strategy and get comfortable competing.

- Weeks 13–16: Peak Performance

Training ramps up, but also gets more focused and sharper. This is where you put the finishing touches on your fitness before your main race.

Who Should Use This?

- Competitive High School Athletes: Perfect for anyone looking to do their best at a big 5K, whether on the track, road, or cross country.

- Speed Hunters: This plan is awesome if you want to get faster before trying longer races or just want a new personal best in the 5K.

- Serious About Results: You want to train with purpose, not just run laps.