Ultimate Off-Season XC Training Plan

We can be very good cross country runners & teams by the end of the fall if we:

1. Remember to be patient. We have 10-12 weeks of training once we are back on campus during the season before our important cross country meets in October and November. Summer is the time to start training all of the systems we use to run cross country, but in moderation. Better to be under-trained and healthy rather than over-trained.
2. Consistent mileage during the off-season is essential. Develop a routine and increase mileage by only 5-10 miles per week. The idea is to gradually increase intensity and mileage over a number of months so there is a progression of fitness as we get closer to racing. We are training in the summer to train at a higher volume in the fall. During the summer, most running can be at a conversational pace. You don't have to press all the time. Run on grass and soft surfaces as much as possible.
3. Aerobic capacity is key! Do one long run per week(women should be running 80 minutes/men should be around 90 minutes). Total weekly mileage for women racing 5K-6K needs to be close to 50. Men who are racing 8K-10K in the fall need to be above 60 miles/week and perhaps close to 70.
4. Also train for strength. Develop leg strength with hilly runs and with hill repeats(6-8 repeats up a 150m-200m hill at least one time each week). Develop turnover with strides(4-6 quick strides on the grass after one of your easy runs a couple of times each week).
5. Start developing anaerobic capacity by periodically running close to race pace. Push the pace once each week by picking up the tempo. A negative split run(20-25 minutes out and then 1-2 minutes per mile faster on the last couple of miles coming back) works great. No speed work faster than race pace or track intervals. This type of training is reserved for the 6-8 weeks before our important races. Believe me, we'll do plenty of long intervals at goal race pace and shorter intervals faster than race pace during the season.
6. Maintain core strength and stability with crunches, pushups, planks, dips and curls at least three times each week.
7. Develop flexibility. Warm up gradually and gently stretch after your workout.
8. Stay cool and hydrated. Run in the mornings, drink water constantly and drink something with carbs(juice, lemonade, powerade, etc.) after your workout.
9. Don't run through sharp pain, but get used to being uncomfortable. Cross train when you need to/want to. Recover fully from hard runs. If you miss more than two days in a row of running because you are injured I want to know about it. However, the whole point of training is to create a difficult workload so that as you recover your body comes back stronger than before.
10. Keep the running fun.

Coach Van Arkel
417-873-7567