Build Your XC TEAM’s Summer Base with Precision
The foundation of a championship Cross Country season is built in the summer, but safe volume progression is not one-size-fits-all. As a coach, individualizing summer schedules for a roster of 30, 50, or 100 athletes is a logistical nightmare. You are often stuck choosing between generic static plans that ignore individual ability or spending hours in spreadsheets calculating custom paces.
The Summer Training Plan Generator bridges the gap between scientific training principles and automation. This tool allows you (or your athletes) to input a recent race result and a starting volume baseline to instantly generate a 10-week, phase-specific training block based on sound training principles that have been proven effective.
Key Features:
- Scientific Pacing: Automatically calculates Easy, Threshold, and Critical Velocity (CV) paces based on current fitness—not goal times.
- Safe Progression: Utilizes a “Step Loading” volume approach (3 weeks build, 1 week cutback) to minimize injury risk while maximizing aerobic development.
- Structured Workouts: Moves beyond “junk miles” by automatically inserting strides, hill repetitions, strength maintenance, and progressive long runs at the appropriate weeks.
- Flexible Units: Whether your philosophy relies on Weekly Mileage or Minutes of Duration, the plan adapts to your coaching style.
Stop guessing. Start building. Use the calculator below to create your roadmap for a championship fall season.
Summer Training Plan
Enter your details below. Choose Miles or Minutes.
| Wk | Total | Mon (12%) | Tue (20%) | Wed (12.5%) | Thu (12.5%) | Fri (12%) | Sat (25%) | Sun |
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About the Coach
Coach Saltmarsh specializes in high school distance running and athlete development. With a focus on data-driven training and consistent progression, this site provides the tools and insights coaches and athletes need to reach their peak performance. This app was built to solve a common problem for coaches: making running math simple, making the progression appropriate, and making summer training individualized and optimized for every runner on your team.
Looking for more training resources? Explore the Training Articles or view Coaching Resources.