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Your 14-Week XC Season Plan.

Built by a State Champion Coach.

A complete, periodized cross country training plan for high school programs. From summer base phase to championship taper. Scaled for both Varsity and JV.

WHAT’S INSIDE

A complete season. not just a workout list.

Most training plans give you workouts. This one gives you a full coaching system: periodized across four phases, with pace targets, recovery protocols, and race-week structure baked in.

1

Aerobic Base Development
WEEKS 1–4

High volume, low intensity. Building the aerobic engine through consistent easy mileage and long runs. Injury prevention protocols.

2

Threshold Development
WEEKS 5–8

Introduction of Tempo runs and lactate threshold work. Moderate volume with progressive intensity. The Jack Daniels VDOT method applied.

3

Race Sharpening
WEEKS 9–12

VO2 Max intervals, race simulations, and competition-phase training. Athletes race through this phase using meets as workouts.

4

Championship Taper
WEEKS 13–14

Strategic volume reduction with maintained intensity. Neuromuscular activation protocols. Peaking for the championship meet.

Sample Training Week

Week 6 of 14-Week XC Training Plan

WHO BUILT THIS

Science-based coaching. Proven at state level.

This isn’t a generic template. It’s the system that produced 31 state champions, refined over decades of high school coaching.

Coach Saltmarsh
COACH SALTMARSH | USATF LEVEL 2 | NH XC COY | 31 STATE CHAMPIONS

WHAT COACHES SAY

Used by programs across the country.

  • The periodization made sense to me immediately. I finally understood WHY we were doing each workout. Our team went from missing state to qualifying this fall.
    coach1
    Coach Rickenbach

  • This plan gave our program a structure we never had before. By November, every varsity runner PR’ed at the championship meet. I can’t recommend it enough.
    coach2
    Coach Foster