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12-weeks Cross Country Season Preparation--Novice


Karen Buxton

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12 Weeks

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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: 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


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
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at

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