High School Cross Country Training Plan Level 3


I fell in love with the sport as a high school cross country runner and I’ve loved working with high school runners during my coaching career. I’m happy to release my high school cross country plans to help runners and coaches prepare for a great cross country season.

This Level 3 training plan is ideal for an experienced and/or mostly durable (not injury prone) high school runner, most likely an upper classman or athletically talented under classman. Before starting the plan, you should be used to running 30-45 min on easy days and up to 60 minutes as your longest run. This plan includes 4-6 days of running per week along with recovery/cross-training days.

Across the season, you’ll work on several key aspects to racing fast in cross country: You’ll build your stamina with lactate threshold workouts. You’ll build your speed with faster workouts and you’ll find and dial in your championship goal pace. You’ll also build your leg turnover and running form with leg speed workouts and my running form drills. I also will help you stay injury free with with my prehab routines. Lastly, you’ll build mental strength that you (and your team) can rely on during the season. The end result is that you are optimally prepared to race your best when it matters – your championship season. Note: This program assumes you have trained through the summer and are ready for a serious cross country season.

This plan is best prefaced with my high school summer training plan.