12-weeks Cross Country Season Preparation--Novice
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Still have questions about this plan?Plan Description
This 12-week plan is for novice runners who are preparing for their first high school cross-country season. The plan's weekly running mileage begins with 6 miles (3 run workouts per week) and slowly builds to 14.25 miles (4 run workouts per week) in week #11. Every third week is a reduced run duration and frequency, rest & recovery week. Efforts are based on perceived exertion (see this link: http://www.coachbuxton.com/Rating_of_PE.pdf) and/or HR zones, if training with a heart rate monitor. On the days of non-run workouts, athletes are encouraged to cross-train (cycle, row, deep water run, elliptical, etc) and to take one day completely off from training. It is also recommended that athletes complete 2-3 sessions of the core workouts each week.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
10mi | 5mi |
Strength
x3
|
0:45 hrs | 0:15 hrs |
X-Train
x2
|
—— | —— |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
10mi | 5mi | |
|
0:45 hrs | 0:15 hrs | |
|
—— | —— | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS