2026 Girls Summer XC Training

	A	B	C	D	E	F	G	H	I	J
1	WMC XC - Elite Summer Training Plan - 75 min LR - 6/15 Start
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3	Workouts	Challenging Aerobic Run		Pick ups or hills at mile /5k pace		Hill Sprints
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5		Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6	Week 1	6/15	6/16	6/17	6/18	6/19	6/20	6/21	Totals	Training Notes
7	Run / Workout	25 min Easy + 2x8s Hill Sprint	35 min Easy	20 min Very Easy	30 min Easy + 2x8s Hill Sprint	20 min Very Easy	45 min Long Run	OFF		Long runs are done at an easy conversational pace. Hill sprints are short fast bursts of 8 seconds with full recovery between. Follow the post run routines to progress strength + injury resistance training
8	Minutes	25	35	20	30	20	45		175
9	Approx Miles	2.78	3.89	2.22	3.33	2.22	5.00	0	19.44
10	Post Run	Red Easy	Red Hard - Circuit	Red Easy	Red Hard - Isometric Holds	Red Easy	Long Run Post Run	Injury Prevention
11	Week 2	6/22	6/23	6/24	6/25	6/26	6/27	6/28	Totals	Training Notes
12	Run / Workout	30 min Easy + 3x8s Hill Sprint	40 min Easy	25 min Very Easy	30 min Easy + 3x8s Hill Sprint	25 min Very Easy	50 min Long Run	OFF		Volume of some runs increases, add 1 hill sprint after Monday and Thursday runs
13	Minutes	30	40	25	30	25	50		200
14	Approx Miles	3.33	4.44	2.78	3.33	2.78	5.56	0.00	22.22
15	Post Run	Red Easy	Red Hard - Circuit	Red Easy	Red Hard - Isometric Holds	Red Easy	Long Run Post Run	Injury Prevention
16	Week 3	6/29	6/30	7/1	7/2	7/3	7/4	7/5	Totals	Training Notes
17	Run / Workout	35 min Easy + 4x8s Hill Sprint	45 min Easy	25 min Very Easy	35 min Easy w/ 4-6x15s pickups at mile effort	25 min Very Easy	55 min Long Run	OFF		On thursday replace hill sprints with 4-6 x 15 second pick ups at mile effort throughout the run
18	Minutes	35	45	25	35	25	55		220
19	Approx Miles	3.89	5.00	2.78	3.89	2.78	6.11	0.00	24.44
20	Post Run	Red Easy	Red Hard - Circuit	Red Easy	Red Hard - Isometric Holds	Red Easy	Long Run Post Run	Injury Prevention
21	Week 4	7/6	7/7	7/8	7/9	7/10	7/11	7/12	Totals	Training Notes
22	Run / Workout	35 min Easy + 4x8s Hill Sprint	45 min Easy	25 min Very Easy	35 min Easy w/ 4-6x30s pickups at 5k effort	25 min Very Easy	55 min Long Run	OFF		Regeneration Week - mileage levels off, Thursday has 4-6 x 30 second pickups at 5k race pace during the run
23	Minutes	35	45	25	35	25	55		220
24	Approx Miles	3.89	5.00	2.78	3.89	2.78	6.11	0	24.44
25	Post Run	Red Easy	Red Hard - Circuit	Red Easy	Red Hard - Isometric Holds	Red Easy	Long Run Post Run	Injury Prevention
26	Week 5	7/13	7/14	7/15	7/16	7/17	7/18	7/19	Totals	Training Notes
27	Run / Workout	40 min Easy + 5x8s Hill Sprint	Progression Run: 20 minutes easy, 10 at 4/10, 5 at 5/10, 5 at 6/10, 5 cool down	30 min Very Easy	40 min Easy w/ 4-6x20s pickups at mile effort	30 min Very Easy	60 min Long Run	OFF		Progression Run added on Tuesdays, start at 3/10 easy intensity, increase to 4/10 moderate, 5/10 steady, and 6/10 comfortably hard effort throughout the run, finish with a short cool down
28	Minutes	40	45	30	40	30	60		245
29	Approx Miles	4.44	5.00	3.33	4.44	3.33	6.67	0.00	27.22
30	Post Run	Orange Easy	Orange Hard -Circuit	Orange Easy	Orange Hard - Iso / Lift	Orange Easy	Long Run Post Run	Injury Prevention
31	Week 6	7/20	7/21	7/22	7/23	7/24	7/25	7/26	Totals	Training Notes
32	Run / Workout	45 min Easy + 5x8s Hill Sprint	Alternations: 15 minutes easy, 10 x 1 min at 6/10 w/ 1 min easy, 15 minute cool down	30 min Very Easy	45 min Easy w/ 4-6x40s pickups at 5k effort	35 min Very Easy	65 min Long Run	OFF		Alternations have you switch between running 1 minute at threshold (6/10, comfortably hard) and 1 minute easy. The whole effort should average out to being a 4-5/10 / moderate effort
33	Minutes	45	50	30	45	35	65		270
34	Approx Miles	5.00	5.56	3.33	5.00	3.89	7.22	0.00	30.00
35	Post Run	Orange Easy	Orange Hard -Circuit	Orange Easy	Orange Hard - Iso / Lift	Orange Easy	Long Run Post Run	Injury Prevention
36	Week 7	7/27	7/28	7/29	7/30	7/31	8/1	8/2	Totals	Training Notes
37	Run / Workout	50 min Easy + 6x8s Hill Sprint	Progression Run: 20 minutes easy, 10 at 4/10, 10 at 5/10, 5 at 6/10, 5 cool down	35 min Very Easy	45 min Easy w/ 6-8x20s pickups at mile effort	35 min Very Easy	70 min Long Run	OFF		Progession run increases by 5 minutes
38	Minutes	50	50	35	45	35	70		285
39	Approx Miles	5.56	5.56	3.89	5.00	3.89	7.78	0.00	31.67
40	Post Run	Orange Easy	Orange Hard -Circuit	Orange Easy	Orange Hard - Iso / Lift	Orange Easy	Long Run Post Run	Injury Prevention
41	Week 8	8/3	8/4	8/5	8/6	8/7	8/8	8/9	Totals	Training Notes
42	Run / Workout	45 min Easy + 6x8s Hill Sprint	Alternations: 15 minutes easy, 10 x 1 min at 6/10 w/ 1 min easy, 15 minute cool down	30 min Very Easy	45 min Easy	35 min Very Easy	70 min Long Run	OFF		Regeneration week -volume drops, replace Tuesday workout with an extra easy run if needed
43	Minutes	45	50	30	45	35	70		275
44	Approx Miles	5.00	5.56	3.33	5.00	3.89	7.78	0.00	30.56
45	Post Run	Orange Easy	Orange Hard -Circuit	Orange Easy	Orange Hard - Iso / Lift	Orange Easy	Long Run Post Run	Injury Prevention
46	Week 9	8/10	8/11	8/12	8/13	8/14	8/15	8/16	Totals	Training Notes
47	Run / Workout	50 min Very Easy + 6x8s Hill Sprint	Progression Run: 20 minutes easy, 10 at 4/10, 10 at 5/10, 5 at 5.5/10, 5 at 6/10, 5 cool down	35 min Very Easy	15 min E, 10 x 30 sec hills w/ 90 sec jog, 15 cool down	40 min Very Easy	75 min Long Run	OFF		Cross Country Camp week!
48	Minutes	50	55	35	50	40	75		305
49	Approx Miles	5.56	6.11	3.89	5.56	4.44	8.33	0.00	33.89
50	Post Run	Orange Easy	Orange Hard -Circuit	Orange Easy	Orange Hard - Iso / Lift	Orange Easy	Long Run Post Run	Injury Prevention
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