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22-Week XC Season Blueprint
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 and 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.
- All 154 days planned, with printable, post-on-the-wall schedule pages
- Rookie (30 mpw), Returner (40) and Veteran (50): the whole roster trains together
- Lydiard base, Daniels dosing and Norwegian threshold control
- Coach cue cards: what to say, what to look for, and the red flags that save seasons
- Pace charts for any 5K from 16:00 to 28:00, with the math done
Instant download · Editable Word doc and print-ready schedules · Free lifetime updates · 30-day money-back guarantee
- 31 state champions coached
- 25 years coaching distance runners
- USATF Level 2 Endurance Coach
- 30-day money-back guarantee
Free sample, straight from the Blueprint
This is the actual product. Rookie level, weeks 11 to 22.
Not a mockup. The real print-and-post page your rookies would follow from the first race to the state meet. Every week sums exactly to plan. Judge it yourself.
Green is a down week, gold is a championship weekend, and RP is current 5K race pace. Workout and race mileage includes the warm-up and cool-down.
How the 22 weeks are built
Everything between June and the state meet.
The 22-week architecture
A 10-week summer base, a 12-week season with down weeks already placed, and a three-week taper (about 78%, 67% and 55% of peak volume) that lands 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) and Veteran (50). The same session types on the same days at scaled doses, so your top runner 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 and 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, and the “workout hero” who flops on Saturday: what you’ll see, what it means, and exactly what to do.
Pace charts and 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 meet-week structure: one workout, the race and the long run. Never more.
Who it’s for
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 framework (Lydiard base, Daniels dosing, Norwegian control) ready to customize instead of rebuilding 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.
Instant download · Use it every season
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.
Running the whole program? The Coach OS Bundle includes the Blueprint plus the Fueling Guide, Parent Meeting Kit, Athlete Training Log and College Recruiting Toolkit. $139 instead of $178.
Questions
Frequently asked
I’ve never coached cross country. Can I actually run this?
It was built for exactly that. Every week is laid out day by day with mileage already calculated for three experience levels, plus cue cards telling you what to say and what to watch for. If you can read a page a week, you can coach this season.
Is there a free sample?
Yes. The Rookie level’s 12-week season is free as a printable PDF: the high school cross country training plan. The Blueprint adds the 10-week summer base, the Returner and Veteran levels, the cue cards and the pace charts.
What if my championship meets fall on different weeks?
The structure slides to fit. The rules are built in: races start after a full training week, there’s a mid-season down week, VO2max work stays in the final third, and a three-week taper lands on your championships. You move the labels, not the logic.
What if my meets aren’t on Saturdays?
The meet-week template travels: one workout, one race and one long run per week, two easy days between hard days, and strides the day before racing. The Blueprint shows exactly how to shift it for Tuesday or Thursday meets.
Can I share it with my assistant coaches and athletes?
Yes. Your purchase covers your coaching staff and team, and the schedule pages are designed to be printed and handed to every athlete. Please don’t redistribute it outside your program.
Can my school or booster club pay for it?
Yes. Your receipt arrives by email and works for reimbursement. If your school needs an invoice or purchase order before buying, contact me and I’ll send one.
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.