Coach Ponsonbys Summer Training - High School XC (5km) Week 1-4

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Coachs Notes
Week 1 Easy Running XT Easy Running XT Easy Running XT Easy Running
Week 1: Build your mileage gradually. Start o
around 40-50% of your average weekly
mileage last year. Increase by about 10% each
week for the next several weeks. Keep your
pace comfortable. Easy Running (ER) this week
can be equal in distance/time. Run every other
day with Cross Training (XT) sessions
interspersed. XT can be Swimming, Stand Up
Paddle board, Hiking, Cycling, Rock Climbing
etc. These should be fun and enjoyable for you.
Base your XT on time, 30-60mins. These
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Week 2 Easy Running. XT Easy Running Easy Running Easy Running. REST Long Run Week 2: Introduce strides 1-2x in week 2.
Post Run do 6-8 Post Run do 4-6 These should be based on feel at 65-75% of
Strides @ Strides @ your max eort sprint. If you can, do these on
80-100m (walk 80-100m (walk soft surface (trail, grass, dirt, gravel) thats flat
back) back) or slightly uphill. The Long Run at the end of
the week should be 18-22% of your weekly
total in mileage.

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Week 3 Easy Running Medium Long Easy Running XT Easy Running. XT Long Run Week 3: Bursts are up-tempo surges in your
Run. During the Post Run do 4-6 running. These are done during your run and
run incorporate Strides @ after youre warmed up. There is no specific
6-8 x 20-30 80-100m (walk time between each, just allow ample time to
second bursts back) recover between as you go back to your
regular pace. These should be done around the
same eort as a stride or 60-75% of your max
eort.
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Week 4 Easy Running. Easy Running Medium Long Easy Running Run strides x 4-6 Easy Running or Long Run Week 4: This Medium Long Run is your second
Post Run do x Run @ 80-100m (walk/ XT longest run of the week. This should be around
8-12 @ 80-100m jog back) 15-17% of your total mileage for the week.
(walk back)

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