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Cross Country Training Plan

The document outlines an 8-week cross-country training plan for a 17-year-old male athlete aiming to improve endurance and speed for an 8-10 km event. It includes a structured schedule with varying intensities across different phases: General Preparation, Specific Preparation, Pre-Competition, and Tapering. Each week features a mix of running, strength training, recovery, and cross-training activities to optimize performance leading up to race day.

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Nurul Najwa Azizan
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28 views2 pages

Cross Country Training Plan

The document outlines an 8-week cross-country training plan for a 17-year-old male athlete aiming to improve endurance and speed for an 8-10 km event. It includes a structured schedule with varying intensities across different phases: General Preparation, Specific Preparation, Pre-Competition, and Tapering. Each week features a mix of running, strength training, recovery, and cross-training activities to optimize performance leading up to race day.

Uploaded by

Nurul Najwa Azizan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Cross Country Training Plan (8-Week Sample)

Athlete Profile
Gender: Male

Age: 17

Event: Cross-country (8–10 km)

Days of Micro-cycle: 7

Goal: Improve endurance, maintain speed, and peak for competition

GPP (Weeks 1–2)


Day Morning Session Evening Session
Monday 6 km easy run Core + bodyweight strength
Tuesday Intervals: 6x400m (race Stretching + light jog (2 km)
pace)
Wednesday Cross-training (bike/swim Upper body strength
45 min) training
Thursday 7 km steady-state run Plyometrics (low intensity)
Friday Rest or 3 km recovery run Mobility + foam rolling
Saturday Long run: 10–12 km Optional:
walking/stretching
Sunday Hike or light jog (5 km max) Rest

SPP (Weeks 3–5)


Day Morning Session Evening Session
Monday 8 km tempo run Core + resistance strength
Tuesday Hill repeats (6x300m) Stretching + low impact
cardio
Wednesday 5 km easy jog Weights: lower body
focused
Thursday Fartlek: 6 km with pace Agility + mobility drills
changes
Friday Recovery jog (4 km) Ice bath or massage therapy
Saturday Long run: 14–15 km Optional: meditation/yoga
Sunday Rest Rest

Pre-Competition (Weeks 6–7)


Day Morning Session Evening Session
Monday 5 km tempo (slightly faster Stretching + light jog
than race pace)
Tuesday Intervals: 5x1 km (goal Core activation
pace)
Wednesday Easy run (5 km) + strides Strength maintenance
(light)
Thursday Race simulation: 8 km Recovery protocols
Friday Jog 3 km + drills Massage/relaxation
Saturday Long run: 10–12 km Rest
Sunday Cross-training (optional) Rest

Tapering (Week 8)
Day Morning Session Evening Session
Monday 4 km light jog + strides Foam rolling
Tuesday 3x800m intervals (light Mobility
effort)
Wednesday 3 km jog Rest
Thursday Race Pace Rehearsal: 3 km Visualization & focus drills
Friday Rest Light stretching
Saturday Race Day Post-race cooldown (2 km)
Sunday Active recovery Rest
(walk/swim)

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