Cross Country Training Plan | 4 Weeks Schedule

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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By Athleticshour

Sekyere Richard has had a 10-year involvement in the sport of athletics. He holds a Diploma in Physical Fitness. Sekyere has experienced the sport as a middle/distance athlete, coach, and now journalist and blogger. Sekyere has published several articles on athletics from Ghanaian Athletics to World Athletics. He currently owns and manages the content and marketing development of Athletics Hour. "I am passionate about sports, love writing and interviewing, traveling, and meeting new athletes and coaches. I like to expose the hidden talents in the youth and I am always in search of talents across Ghana". I have volunteered in one of the biggest ultra-marathons in the world "The Elton Ultra Marathon in Russia. Covered many races in Ghana including ECOWAS CAA Region II Championship and multiple roads and track races in Ghana. In 2021, he launched the "Better Ghana Athletics Agenda", which will help support organisers, athletes and coaches in all directions.

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