Your entire XC season, planned to the day.
A 10-week summer build. A 12-week season. A taper timed to your three championship weekends. Every run, every workout, every word to say at practice. For all three experience levels on your roster. You don’t design a season. You open the page, read the week, and coach. Built on the same system as the periodization guide and practice structure articles.
- All 154 days planned – printable, post-on-the-wall schedule pages
- Rookie (30 mpw) · Returner (40) · Veteran (50) – the whole roster trains together
- Lydiard base + Daniels dosing + Norwegian threshold control
- Coach cue cards: what to say, what to look for, red flags that save seasons
- Pace charts for any 5K time (16:00-28:00) – the math is done
This is the actual product.
Rookie level, weeks 11–22.
Not a mockup. The real print-and-post page your rookies would follow from the first race to the state meet. Every mileage calculated, every week sums exactly to plan. Judge it yourself.
↓ green = down week · gold = championship weekends · RP = current 5K race pace · quality mileage includes warm-up & cool-down · Print the PDF and share it with your staff.
Everything between June and the state meet.
The 22-week architecture
10-week summer base (Lydiard), 12-week season, down weeks pre-placed, and a 3-week taper (78% → 67% → 55% of volume) landing on your championship weekends. Meets on different weeks? Move the labels – the logic is built in.
66 day-by-day week grids
Every day of all 22 weeks, for all three levels, with mileage calculated to the half mile. Landscape, print-and-post pages – athletes read their row, coaches read the room.
Three levels, one practice
Rookie (30 mpw), Returner (40), Veteran (50). Same session types on the same days at scaled doses, so your #1 and your first-timer warm up together and improve on the same system.
Coach cue cards
The exact words for the start line of every workout – easy, LT1, LT2, VO2max, hills, strides – plus what to listen for so nobody crosses the red line on a Tuesday.
The red-flag watch list
Bone pain, RED-S, overtraining, low iron, the “workout hero” who flops on Saturday – what you’ll see, what it means, exactly what to do. This table saves seasons.
Pace charts & meet-week templates
Daniels-style paces for any 5K from 16:00 to 28:00, the talk test that survives heat and hills, and the Saturday meet-week structure: one workout, the race, and the long run – never more.
Built for every coach on the start line.
- The first-year coach: you inherited a team and a meet schedule. Open the page, read the week, run practice. The cue cards even tell you what to say.
- The veteran coach: a complete, defensible periodization framework – Lydiard base, Daniels dosing, Norwegian control – ready to customize instead of rebuild every June.
- The teacher-coach with no time: the planning is done. Your evenings go back to grading, family, and sleep – not spreadsheets.
- The program builder: three levels means a system your kids grow through for four years, not a plan you outgrow by October.
The 30-day “use it with your team” guarantee
Use it with your actual roster. If it doesn’t earn its keep in the first month, reply to your receipt email for a full refund. No forms, no questions.
The Coach OS bundle includes the 22-Week Season Blueprint plus every other tool in the store – $149 $217, over 30% off.
Frequently asked
I’ve never coached cross country before. Can I actually run this?
What if my championship meets fall on different weeks?
What if my meets aren’t on Saturdays?
Can I share it with my assistant coaches and athletes?
You’ve seen the plan. Now run it.
The sample above is week 11 through the state meet – for the Rookie level. Get all three levels, all 22 weeks, and every word to say between here and the podium.