Summer training is crucial for cross country success. This 8-week program is designed to help high school runners build a strong aerobic base, improve endurance, and prepare for the rigors of the upcoming cross country season. The program gradually increases in intensity and volume, incorporating various types of runs to develop all-around fitness.
Program Overview
This program is tailored for intermediate high school runners who have some running experience and are looking to improve their performance. It’s ideal for athletes who:
- Have at least one year of consistent running experience
- Have completed at least one cross country season
- Are comfortable with 20-25 miles per week of running
- Can run continuously for 45-60 minutes
- Can complete a long run of 6-7 miles comfortably
- Have some experience with basic speed work (fartleks, tempo runs)
The program aims to help runners improve their 5K times by 30 seconds to 2 minutes over the course of the season. It’s suitable for athletes targeting approximate 5K times of:
- Boys: 18:00 – 21:00
- Girls: 20:00 – 23:00
Note that these times are estimates and can vary based on individual factors, course difficulty, and race conditions.
If you’re a beginner (new to the sport or running less than 20 miles per week), you should scale back this program in both mileage and intensity. If you’re an advanced runner (consistently placing in the top 10-20 in large invitationals or running significantly faster than the times mentioned), you’ll need to augment the program with more mileage and more specific workouts.
The program assumes that you’re starting with a base of about 20-25 miles per week. If you’re coming off a long break, start with lower mileage and progress more gradually.
Key components of the program include:
- Easy Runs: The foundation of your training, building aerobic endurance.
- Long Runs: Weekly runs that progressively increase in distance, improving endurance and mental toughness.
- Fartlek Workouts: “Speed play” sessions that introduce faster running in a less structured format.
- Hill Workouts: Strength-building sessions that prepare you for cross country terrain.
- Tempo Runs: Sustained efforts at a “comfortably hard” pace to improve lactate threshold.
- Recovery: Rest days and cross-training to prevent burnout and reduce injury risk.
Important Notes
- Always start with a proper warm-up and end with a cool-down and stretching.
- Listen to your body and adjust the program as needed. It’s okay to take an extra rest day if you’re feeling overly fatigued.
- Stay hydrated, especially in hot summer weather.
- Run early in the morning or later in the evening to avoid peak heat hours.
- Incorporate strength training 2-3 times per week (not shown in the schedule).
8-Week Summer Training Program
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Mileage |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest or Cross-train | 4 miles easy | 5 miles easy | 4 miles easy | Rest | 5 miles easy | 7 miles long run | 25 |
| 2 | Rest or Cross-train | 4 miles easy | 5 miles w/ 6×30 sec fartlek | 4 miles easy | Rest | 5 miles easy | 8 miles long run | 26 |
| 3 | Rest or Cross-train | 5 miles easy | 5 miles w/ 6×45 sec hill repeats | 4 miles easy | Rest | 6 miles easy | 8 miles long run | 28 |
| 4 | Rest or Cross-train | 5 miles easy | 6 miles w/ 8×30 sec fartlek | 5 miles easy | Rest | 6 miles easy | 9 miles long run | 31 |
| 5 | Rest or Cross-train | 5 miles easy | 6 miles w/ 8×60 sec hill repeats | 5 miles easy | Rest | 6 miles easy | 10 miles long run | 32 |
| 6 | Rest or Cross-train | 5 miles easy | 6 miles w/ 3 mile tempo | 5 miles easy | Rest | 6 miles easy | 11 miles long run | 33 |
| 7 | Rest or Cross-train | 6 miles easy | 6 miles w/ 10×1 min fartlek | 5 miles easy | Rest | 6 miles easy | 11 miles long run | 34 |
Weekly Breakdown
- Mondays: Rest or cross-train (swimming, cycling, or strength training)
- Tuesdays and Fridays: Easy-paced runs to build aerobic base
- Wednesdays: Workout day (alternating between fartlek, hills, and tempo runs)
- Thursdays: Easy recovery runs
- Saturdays: Easy runs to add volume
- Sundays: Long runs, progressively increasing in distance
Adaptations and Progressions
- For newer runners: Reduce the mileage by 20-30% and progress more slowly.
- For more experienced runners: You can add 10-15% more volume, or incorporate a second easy run on some days.
- Terrain: Try to run on varied terrain, including trails and hills, to prepare for cross country courses.
Remember, consistency is key in summer training. This program provides a solid foundation, but feel free to adjust based on your individual needs and goals. Always consult with your coach or a healthcare professional before starting a new training program.