2017 XC Training
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday% of VolumeMinutes RunEstimated Volume
Weeks to NXN
Week of Season
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May 22-28RestRestRestRestRestRestRest
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May 29-June 4RestRestRestRestRestRestRest
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June 5-11303540304035Optional short easy run45%21030261
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June 12-1835 + 4 strides454035 + 2 stride laps5535Optional short easy run50%24535252
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June 19-2555 + 4 Hill strides45 + 5 Strides5045 + 3 stride laps6550Optional short easy run60%31040-45243
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June 26-July 250 + 5 Hill strides6050 + 6 strides40 w/ 6x30 sec 5K surges704530 (Can be done as a double during the week)70%34545-50234
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July 3-945 + 6 x 8 sec hills4th of July 5K (or 45 mins)6045 w/ 8x30 sec surges during the run755030 (Can be done as a double during the week)75%35050-55225
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July 10-1665A.M. 40 8x8 sec hill sprints/ P.M. 305545 mile easy progression run804530 (Can be done as a double during the week)80%39055-60 (back to prvious volume this week)216
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July 17-2360 (Playground) + 6 stridesA.M. 15 min Tempo run + 6 HS(45 mins total)/P.M. 3050 + 10x8 sec hillsA.M. 45/P.M. 30Golden Gate Canyon Big Loop Long Run45 EZ30 Recovery80%40055-60207
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July 24-302x10 min tempo w/ 2 min jog recovery65 + stridesA.M. 45+8x10 sec HS/P.M. 3055 w/ 6x200 strides, 200 jog recovery508530-50 Recovery85%41055-60198
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July 31-Aug 620 min Tempo + 4 Hills (50 mins total)65 + StridesA.M. 45 + 10x10 sec hills/P.M. 3060A.M. 2 sets of 4x60 sec hills @ 10K effort (slow jog recovery/walk recovery b/t sets)/P.M. 3090Sunday Options: Relaxed 30 mins, Cross Train, or Rest85%41060189
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Aug 7-1325 min Split tempo: 12,8,5 w/ 2-3 min recovery jogs + 4 Hill Sprints (60 mins total)70P.M. 30 + 4x60 flat sprints A.M. 45A.M. 60 (1ST day of school)/P.M. 3055 + Hill Sprints80 w/ 10 min pickupOptional short easy run90%410601710
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Aug 14-206025 min Tempo + 5x20 sec hills (50 mins total)65A.M. 30/P.M. 2 sets of 5xBench Hill @ 10K effort (slow jog recovery/walk recovery b/t sets) 50 mins total5085 w/ 6x45 sec surges30 EZ (or do in the A.M. on Mon, Tue, or Thur)90%420601611
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Aug 21-276030 min split tempo (15,10,5) w/ 3 min recovery jogs. 60 mins total. A.M. 30/P.M. 55 w/ 3 stride lapsA.M. 30/P.M. 45Vista XC 2-Mile (20 min cooldown)100 (Run to Denver)Rest95%420601512
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Aug 28-Sept 355 + 4x80Fartlek: 6 sets of 2/2 and 1/2 on XC loop + 3x30 sec hills (60 total)65A.M. 30/P.M. 20 min progressive stride lap workout (50)Arapahoe (sit varsity) -or- 30/507-10 mile steady state (Redstone to Mineral)45 EZ100%651413
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Sept 4-1060 EZ (no school) + Strides3-4x(4x400 w/ 30 sec rest) 3 mins b/t sets. @ 5K effort. (The Michigan)A.M. 30/45 P.M. + 5x Hill sprints30 + 4x150Liberty Bell (50)80 min Long RunRest75%340501314
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Sept 11-1750 + 5xhill sprints12,8,6,4 w/ 3 min jog recoveries (tempo down to 10K pace)A.M. 30/P.M. 45 + 6 stridesA.M. 30/P.M. Fartlek-5,1,5,1,5,1,5,1 (10K pace for long, 3200 pace for short) 2 min jog recoveries 55 + 6 stridesRock Canyon Invitational -or- Long Run in the Bluffs, 90 minsRest90%420601215
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Sept 18-246x800 w/ 2 mins rest @ 5K effort50A.M. 30/P.M. 3 sets of 4xbench hill @ 3K down to mile effort. Jog back recovery, wallk down between sets30/45Dave Sanders Invitational -or- 30 mins easyPat Patten -or- 70 min long runRest75%340501116
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Sept 25-Oct 160 recovery + strides2 mile Tempo, 3 mins rest, 2x1 mile @ 10K effort w/ 90 sec rest (High Point)A.M. 30/P.M. 45 + 4x150A.M. 30/50 + 5 x short hill sprints5x1000 @ 5K effort w/ 3 mins rest (XC Loop)Long Run 7535 (move to A.M. run on Tue or Fri if needed)90%420601017
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Oct 2-815 min Tempo (track), 4 mins easy, 4x60 sec hills (next time shorten tempo to 12 mins)A.M. 30 (on your own)/P.M. 45 + stridesA.M. 30/ P.M. Hill Sprints: 4x10 sec, 3x20 sec, 2x30 sec-or-pre-meet 30 mins + 4x150Doherty -or-A.M. 30/P.M. 40Fartlek: 3-4 sets of 4 mins @ 10K effort, 2 mins jog, 2 mins @ 3K effort -or- 45 mins if racedLong Run 70Rest80%39055-60918
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Oct 9-15Fartlek: 5 mins tempo, 5 mins easy, 5 mins tempo, 5 mins easy, 5x15 seconds fast w/ 1 min easy jogs30 + 4x150Leagues: 50 min total (optional 10-15 min shakout in the morning)A.M. 45 mins/P.M. 30 minsLong Run 70A.M. 4x4 mins @ 5K w/ 2 mins rest on XC loop/P.M. 30 mins (kids not recovered from Leagues, next year do something a little less intense this day)35 mins EZ75%34050-55819
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Oct 16-2255 PlaygroundA.M 30/P.M. 8 mins easy tempo, (3 mins jog), 6 mins Tempo (3 mins jog), 4 mins fast tempo (3 mins jog)30 + 4x150Regionals (50 total) optioanl 10-15 min shakout in A.M.A.M. 30/P.M. 4575Off -or- move Tuesday's double to Sunday70%55-60720
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Oct 23-292 mile tempo on XC loop, 4 mins rest, 4x300 (3K to mile effort)50A.M. 30/20 mins of diagonales4530 + StridesState30-45 mins recovery60%-70%45621
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Oct 30-Nov 58050 + 6x10 sec hill sprintsA.M. 30/P.M. 6xGriggs Loop @ tempo effort w/1 min restA.M. 30/P.M. 4555 + strides3x1 mile @ 5K effort w/ 3 mins rest (did 3x5 mins instead)Rest80%55-60522
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Nov 6-127540A.M. 30/P.M. 2 mile tempo, 2x400, 2x200A.M. 30/P.M. 4550 + strides8xBench Hill w/ jog back recoveryrest70-75%50-55423
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Nov 13-1955 + StridesThe Oregon: 10 lapsA.M. 20 (on your own)/P.M. 454030 + StridesNXRSWrest60%40-45324
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Nov 20-266050 + 5xShort Hill SprintsA.M. 12 min T, 4 min 10K, 6x30 sec on/1 off P.M. 30 mins (Jrs and Srs only)45 mins (On Your Own)A.M. 45 + Strides/P.M. 303x1K on XC Loop (boys) girls did 3x800.rest65%45-50225
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Nov 27-Dec 350 + StridesMile tempo, 800 @ 10K, 400 @ 3K, 300 @ mile, 200 @ 800A.M. 20 (on your own)/P.M. 4540 mins @ Nike Campus + Stides30 on NXN Course + 4x150NXNrest55-60%40126
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