This 8-week, 6 day/week training program is sport-specifically prep athletes for the varsity (5k) Cross Country Race Season.
Week 8 in this plan is a taper/unload week, and this plan is designed to be completed the 8 weeks directly before the first Cross Country practice in the Fall.
This training program has 3 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength, and upper body strength
- Increase running aerobic base and efficiency
This training plan deploys three 5k running assessments at the beginning, in the middle, and at the end of the program. It uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
This is Version 1 of this plan, designed August 2019.
Speed Over Ground Work
You’ll train speed over ground 2 times per week during this plan, Monday and Wednesdays. Specifically, you’ll perform hard 2k repeats with the pace based on your most recent 5k running assessment.
Aerobic Base/Longer Runs
Two days/week, Fridays and Saturdays, you’ll perform the longer runs (5-9k) at an “easy” pace, based on your most recent 5k running assessment.
This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells.
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength Training
- Wed: Speed over Ground Intervals
- Thu: Strength Training
- Fri: Easy Distance Run
- Sat: Easy Distance Run
What is the Required Equipment?
- Stop Watch
- Pull Up Bar
- Pair of Dumbbells (15# for young women, 25# for young men)
- Foam Roller
How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Friday and Saturday long easy runs.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.