Cross Country Training Plan | 4 Weeks Schedule
Our training plans have been rated by some professional coaches and athletes as one of the best on the internet. We posted 12 weeks training plan on our Facebook official page Athletics Hour and to our surprise, one of the Kenyan Marathon runners was using it for his half-marathon debut. Cross Country Training Plan | 4 weeks schedule to prepare for your race.
He later wrote us that we need to give him a special training plan again. He was not part of the elite athletes but he surprised all the elite athletes, thereby placing 4th overall.
He said “I am an amateur athlete from Kenya and I was searching for a good training plan for my first half marathon race. So I came across your Facebook page and found 12 weeks half marathon training plan. I followed it and during the race, I surprised the elite athletes and placed 4 overall, although I didn’t get the chance to start with the elite. Your training plan is the same as the Kenyan elite training plan. Thank you for the help”.
The 4 weeks’ intensive cross-country training plan will help you to complete your first XC race with a personal best.
Week 1
The week 1 training plan has been vividly explained. Although we don’t go details in all our free online training plan. We have included the required pace for both categories. You can find this type in our upcoming training book.
Note: Not everyone can use this workout and also pace may vary according to your level.
Monday: morning – 8km moderate (M-4:00/km, L-4:20/km), evening – 5km tempo (M-3:40-50/km, L-3:50-4:10/km)
Tuesday: morning – 10km easy steady (4:10/km), evening – 15×600m/400m
Wednesday: morning – 12km easy (M-4:20-30/km, L-4:30-50/km), evening rest/gym/swimming/cycling
Thursday: morning – 8km tempo (M-3:50-4:00/km, L-4:10-20/km), evening – 8km easy (M-4:00-10/km, L-4:20-40/km)
Friday: morning – 20 × 90 seconds/60 seconds (fartlek 30 minutes speed work and 20 minutes rest), evening – 50 minutes steady easy
Saturday: 15km moderate (at your own pace), evening – rest
Sunday: 30 minutes easy + 15 × hill reps (length 100m – 200m)
M= men
L= ladies
Week 2
The workload has been reduced but the intensity is the same. The mileage is gradually reducing but the speed, tempo, fartlek, moderate, easy, and steady easy runs are still in action that’s the intensity.
Monday: morning – 10km steady, evening – 6km moderate
Tuesday: morning – 10 × 3 minutes / 60 seconds rest, evening – 10km steady easy
Wednesday: morning – 60 minutes tempo (preferred pace for the first 30 minutes and race pace for the last 30 minutes), evening – gym/rest/cycling/swimming
Thursday: morning – 8km moderate, evening – 20 × 400m/400m (5km pace)
Friday: morning – 10km easy, evening – 8km moderate
Saturday: 60 minutes easy run
Sunday: 30 minutes easy + 15 × hill reps (length 100m – 200m)
Week 3
We are just one week away from our competition and it always plays a very important role in our pending competition. The workload and intensity must start to reduce now, this helps or aids your body to recover fast and have more rest.
Monday: morning – 12 km steady, evening – 6km moderate
Tuesday: morning – 3km warm up + 8km (test run) + 2km cool down, evening – 10km steady easy
Wednesday: morning –15km recovery run, evening – gym/rest/cycling/swimming
Thursday: morning – 8 km easy run, evening – warm up + dynamics – 1 × 1000m/400m, 1 × 800m/400m, 1 × 600m/400m, 1 ×400/400m + 1 × 1000m/400m, 1 × 800m/400m, 1 × 600m/400m, 1 ×400/400m
Friday: morning – 10km easy, evening – 8km easy
Saturday: 60 minutes moderate
Sunday: rest
Week 4
The last week of the competition is always one training a day. The body needs maximum rest now and be ready for the big clash ahead. You can train either morning or evening that’s your preferred time.
Monday: 30 minutes + 10×400m/400m
Tuesday: 60 minutes moderate
Wednesday: 30 minutes + 10×200m/200m
Thursday: 40 minutes easy + strides + stretches
Friday: 30 minutes + strides + maximum stretch
Saturday: Race day
Note: All speed work must begin with warm-up + stretches + dynamics + speed work out + cool down.
Don’t train while feeling any pains or dizzy or injured.
If you need a specific training plan for your upcoming race, contact us here
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