7 Weeks Cross Country Training Plan

7 Weeks Cross Country Training Plan

Our seven weeks’ cross-country training plan is widely and vividly explained to all amateur athletes. This training plan will help you run a new personal best in your next cross-country race. Make good use of all the rest days and it varies in each week. This training plan targets 8km, 10km, and 12km cross-country races. Seven (7) weeks cross country training plan: Areas to focus on are,

Easy runs

Steady easy runs

Easy long runs

Recovery runs

Speedwork

Tempo runs

Fartlek

Gym

Rest

 

Week 1

Monday: morning – 10km easy run, evening – 8km steady easy

Tuesday: morning – 3km warm and 2km cool – 10 × 400m/400m, evening – 8km recovery

Wednesday: 15km easy long run, evening – rest/gym

Thursday: morning – fartlek – 5 × 60 seconds/ 2 minutes rest – 3 × 2 minutes/ 60 seconds rest – 10 × 30 seconds/ 30 seconds rest, evening – 10km easy run

Friday: morning – 8km moderate, evening – 8km easy

Saturday: 15km Tempo run

Sunday: rest

 

Week 2

Monday: morning – 8km moderate, evening – 10km easy

Tuesday: morning – fartlek – 10 × 3 minutes / 1 minute rest, evening – 10km recovery

Wednesday: morning – 15km recovery, evening – rest

Thursday: morning – speed work – 3km warm-up – 10 × 800m/400m – 2km cool down, evening – 10km easy run

Friday: morning – rest/cycling/swimming, 10km easy run

Saturday: morning – 12km moderate

Sunday: – morning – 10km easy run

 

Week 3

Monday: morning – rest/cycling, evening – 10km moderate

Tuesday: morning – 15km easy run, 3km warm up + 10 × 200m/200m hill repeats + 2km cool down

Wednesday: morning – 8km easy run, evening – 8km easy run

Thursday: morning – speed work – 1×1000m/3 minutes – 1×800m/2 minutes – 1×600m/1 minutes – 5×400m/400m *after 5 minutes rest* 1×1000m/3 minutes – 1×800m/2 minutes – 1×600m/1 minutes – 5×400m/400m + 2km cool down

Friday: morning – 8km easy run, 6km easy run

Saturday: morning – 15km easy run

 

Week 4

Monday: morning – 12km steady easy, evening – 6km easy

Tuesday: morning – 3km warm-up + 5km *test run* 2km cool down, evening – 8km recovery run

Wednesday: morning – 15km moderate, evening – 8km easy run

Thursday: morning – rest, evening – 10k tempo run

Friday: morning – 10km easy, evening – 5km warm-up + 15 × 200m/200m hill repeats

Saturday: 15km easy long run

Sunday: – rest

 

Week 5

Monday: morning – 10km moderate, evening – 3km warm up + 10 × 2min/2min + 2km cool down

Tuesday: morning – 8km easy, evening – 10km steady easy

Wednesday: morning – 18km easy run

Thursday: morning – rest, evening – 10km Tempo run

Friday: morning – 8km steady easy, evening – 8km easy

Saturday: 3km warm-up + 20 × 400m/400m + cool down

Sunday: – 10km easy run

 

Week 6

Monday: morning – rest, evening – 10km easy

Tuesday: morning – 3km warm up + 2000m/5min – 1600m/5min – 1200m/5min – 800m/5min – 400m/5min + cool down, evening – 8km recovery run

Wednesday: morning – 10km easy run, evening – rest

Thursday: morning – 10km moderate, evening – 8km easy run

Friday: morning – rest/cycling/swimming, 10km easy run

Saturday: morning – 15km moderate

Sunday: rest

 

Week 7

Monday: 10km easy + 5 × 200m/200m race pace

Tuesday: 3k warm up + 10 × 400m/400m + 2km cool

Wednesday: 8km easy run + strides + stretch

Thursday: 5km + 10 × 150m/150m strides

Friday: 6km easy run + stretch + strides

Saturday: Race Day

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  1. Ibrahim, I’m proud of you. I pray you reach where ever you want to 🙏🏽🤲🏽📿 I hope to see you…

Don't allow your current situation today to define your tomorrow, there is always a way to change for better.