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
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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).