Runners wanting to help themselves and the team to possible entries in the State XC meet will follow the schedule below during the summer of 2015 and be ready for the 2015 season when camp starts in August. (This program was adapted from a program created by Steve Telaneus and Stephenie Jordan as presented in their book "Developing a Successful Cross Country Program: The Complete Guide from A to Z," and is reproduced here with their permission.)
Transition Phase: Rest
Duration: 2 weeks
Purpose: Rest
Work Emphasis: None
Week 1: October 27-November 2
Sunday: Off
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: Off
Saturday: Off
Week 2: November 3-9
Sunday: Off
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: Off
Saturday: Off
Training Phase: Early Preparation
Duration: Five Weeks
Purpose: Build mileage base, build strength (hills), speed maintenance
Workout emphasis: Endurance pace runs (EPR) steady state (SS), intro and increase hill work, long slow intervals
Week 3: Nov. 8-14
Sunday: Off
Monday: Time trial; 10K on track, 2 miCD; 10 pull-ups; 12 lunges; 20 push-ups;
3 sets of planks @ 30 seconds each
Tuesday: RR: 5mi-7mi
Wednesday: Time trial: 5K on track, 400 m, 5mi@EPR; Thursday: RR 5-7 miles
10 pull-ups; 12 lunges; 20 push-ups;
3 sets of planks @ 30 seconds eachFriday: Cruise Interval 2miWU (4 x 1mi) with 5 minutes rest in-between; 1 miCD; Saturday: EPR 6-8 mi (girls), 6-10mi (boys)
10 pull-ups; 12 lunges; 20 push-ups;
3 sets of planks @ 30 seconds each
Week 4: Nov. 9-15
Sunday: Off
Monday: EPR: 1 miWU, 2 mi middle school runners, 7mi varsity;
Tuesday: RR: 4-6 mi 11 pull-ups; 13 lunges; 25 push-ups; 3 sets of planks @ 30 seconds each
Wednesday: EPR 1 miWU, 2 mid middle school runners, 7 mi varsity
Thursday: RR: 6 mi; 11 pull-ups; 13 lunges; 25 push-ups; 3 sets of planks @ 30 seconds each
Friday: EPR 6-7 mi
Saturday: EPR: 6-10 mi; 11 pull-ups; 13 lunges; 25 push-ups; 3 sets of planes @ 30 seconds each
Week 5: Nov 16-22
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 6: Nov 23-29
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 7: Nov 30-Dec 6
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 8: Dec. 7-Dec 13
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 9: Dec. 14-20
Sunday: EPR 5 mi
Monday: SS: 8 mi (hills); 13 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks@ 30 seconds each
Tuesday: RR: 6 mi
Wednesday: EPR: 8 mi; 13 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR: 6 mi
Friday: EPR: 6 mi: 13 pull-ups; 15 lunges: 30 push-ups; 3 sets of planks @ 30 seconds each
Saturday: EPR 10 mi
Week 10: Dec 21-27
Sunday: EPR: 5 mi
Monday: SS: 8-10 mi (hills)
Tuesday: RR 6 mi
Wednesday: Off
Thursday: Off
Friday: Cl 1 miWU, (4-8 x 1 mi) w 5 minute rest, 1 mi CD
Saturday: EPR; 10 mi
Week 11: Dec. 28-Jan 3
Sunday: Off
Monday: EPR: 11 mi (hills)
Tuesday: RR: 6 mi
Wednesday: Off
Thursday: Off
Friday: EPR 8-10 mi
Saturday: EPR 10 mi
Week 12: Jan 4-10
Sunday: Off
Monday: EPR 12 mi (hills), 4 x 100 m, 1 mic CD; 15 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 6 mi
Wednesday: CI: 2mi WU, (6 x 1200m), Rest - 400 m jog, 2 mi CD; 15 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR: 6 mi
Friday: EPR: 6-8 mi
Saturday: Off
Week 13: Jan. 11-17
Sunday: Off
Monday: SS: 2 miWU, (3 x 3 mi) hills, with 3-4 minutes rest in-between; 2 mi CD; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 7 mi
Wednesday: EPR 10 mi (hills); 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 7mi
Friday: EPR 9 mi, 4 x 200 m; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Saturday: EPR 6-10 mi
Period: Transition to track and field
Follow instructions of Track and field coach
Duration: 2 weeks
Purpose: Rest
Work Emphasis: None
Week 1: October 27-November 2
Sunday: Off
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: Off
Saturday: Off
Week 2: November 3-9
Sunday: Off
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: Off
Saturday: Off
Training Phase: Early Preparation
Duration: Five Weeks
Purpose: Build mileage base, build strength (hills), speed maintenance
Workout emphasis: Endurance pace runs (EPR) steady state (SS), intro and increase hill work, long slow intervals
Week 3: Nov. 8-14
Sunday: Off
Monday: Time trial; 10K on track, 2 miCD; 10 pull-ups; 12 lunges; 20 push-ups;
3 sets of planks @ 30 seconds each
Tuesday: RR: 5mi-7mi
Wednesday: Time trial: 5K on track, 400 m, 5mi@EPR; Thursday: RR 5-7 miles
10 pull-ups; 12 lunges; 20 push-ups;
3 sets of planks @ 30 seconds eachFriday: Cruise Interval 2miWU (4 x 1mi) with 5 minutes rest in-between; 1 miCD; Saturday: EPR 6-8 mi (girls), 6-10mi (boys)
10 pull-ups; 12 lunges; 20 push-ups;
3 sets of planks @ 30 seconds each
Week 4: Nov. 9-15
Sunday: Off
Monday: EPR: 1 miWU, 2 mi middle school runners, 7mi varsity;
Tuesday: RR: 4-6 mi 11 pull-ups; 13 lunges; 25 push-ups; 3 sets of planks @ 30 seconds each
Wednesday: EPR 1 miWU, 2 mid middle school runners, 7 mi varsity
Thursday: RR: 6 mi; 11 pull-ups; 13 lunges; 25 push-ups; 3 sets of planks @ 30 seconds each
Friday: EPR 6-7 mi
Saturday: EPR: 6-10 mi; 11 pull-ups; 13 lunges; 25 push-ups; 3 sets of planes @ 30 seconds each
Week 5: Nov 16-22
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 6: Nov 23-29
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 7: Nov 30-Dec 6
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 8: Dec. 7-Dec 13
Sunday: Off
Monday: SI: 1 miWU, 2 mi middle school; Varsity, 2 mi then 1 mi (10-20 x 400 m) Rest = 400 m interval time plus 60 seconds; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 4-6 mi
Wednesday: EPR: 10 mi (hills) 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 4-7 mi
Friday: Off
Saturday: EPR: 3-10 mi; 12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
12 pull-ups; 14 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Week 9: Dec. 14-20
Sunday: EPR 5 mi
Monday: SS: 8 mi (hills); 13 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks@ 30 seconds each
Tuesday: RR: 6 mi
Wednesday: EPR: 8 mi; 13 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR: 6 mi
Friday: EPR: 6 mi: 13 pull-ups; 15 lunges: 30 push-ups; 3 sets of planks @ 30 seconds each
Saturday: EPR 10 mi
Week 10: Dec 21-27
Sunday: EPR: 5 mi
Monday: SS: 8-10 mi (hills)
Tuesday: RR 6 mi
Wednesday: Off
Thursday: Off
Friday: Cl 1 miWU, (4-8 x 1 mi) w 5 minute rest, 1 mi CD
Saturday: EPR; 10 mi
Week 11: Dec. 28-Jan 3
Sunday: Off
Monday: EPR: 11 mi (hills)
Tuesday: RR: 6 mi
Wednesday: Off
Thursday: Off
Friday: EPR 8-10 mi
Saturday: EPR 10 mi
Week 12: Jan 4-10
Sunday: Off
Monday: EPR 12 mi (hills), 4 x 100 m, 1 mic CD; 15 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 6 mi
Wednesday: CI: 2mi WU, (6 x 1200m), Rest - 400 m jog, 2 mi CD; 15 pull-ups; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR: 6 mi
Friday: EPR: 6-8 mi
Saturday: Off
Week 13: Jan. 11-17
Sunday: Off
Monday: SS: 2 miWU, (3 x 3 mi) hills, with 3-4 minutes rest in-between; 2 mi CD; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Tuesday: RR: 7 mi
Wednesday: EPR 10 mi (hills); 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Thursday: RR 7mi
Friday: EPR 9 mi, 4 x 200 m; 15 lunges; 30 push-ups; 3 sets of planks @ 30 seconds each
Saturday: EPR 6-10 mi
Period: Transition to track and field
Follow instructions of Track and field coach