12-weeks Cross Country Season Preparation--Novice
Browse Training Plan Store
12-weeks Cross Country Season Preparation--Novice
Author
Karen Buxton
All plans by this CoachLength
12 Weeks
Typical Week
2 X-Train, 4 Run, 3 Strength, 1 Day Off
Longest Workout
4.5 miles
Plan Specs
running beginner hr based
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
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.
Stats
Sample Day 1
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 1
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).
Sample Day 3
1) Walking lunge--10-20 total steps 2) Single leg bridges--10-15 each leg 3) Clam shells--10-15 each leg 4) Adductor Risers--15-20 each leg 5) Abductor Risers--15-20 each leg 6) Hip-ups--10-15 each side 7) Hip Circles--8-10 each side, each direction 8) Bird Dogs--10-15 each side 9) Fire Hydrants--10-15 each leg 10) Front Plank--hold for 45 to 60 secs. 11) Side Plank--hold for 30 to 45 secs. each side 12) Reverse Lunge--8-10 each leg 13) Squat--10-15 Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 3
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).
Sample Day 5
Easy pace, HR zones 1-2.
Sample Day 5
1) Walking lunge--10-20 total steps
2) Single leg bridges--10-15 each leg
3) Clam shells--10-15 each leg
4) Adductor Risers--15-20 each leg
5) Abductor Risers--15-20 each leg
6) Hip-ups--10-15 each side
7) Hip Circles--8-10 each side, each direction
8) Bird Dogs--10-15 each side
9) Fire Hydrants--10-15 each leg
10) Front Plank--hold for 45 to 60 secs.
11) Side Plank--hold for 30 to 45 secs. each side
12) Reverse Lunge--8-10 each leg
13) Squat--10-15
Complete the series one time through, moving from one exercise to the next. Repeat the series 2 to 3 times.
Sample Day 7
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).