Running
Teen / Youth XC Base (HS)
High-school cross-country base block focused on durable easy mileage. Ten weeks, 4 to 5 runs a week.
- Distance
- 5K
- Length
- 10 weeks
- Runs per week
- 4–5
- Level
- Beginner
- Goal
- Run it faster
Who it's for
You are new to running, or starting again after a long break. It is built to help you run a faster 5K.
Volume stays moderate with plenty of variety, which suits younger runners.
How the weeks work
It runs for ten weeks with 4 to 5 runs in each.
If life gets in the way you can stretch it to 14 weeks, or tighten it to 8 if you are already fit.
The last 7 days are a taper: less running, a little intensity, so you start the race fresh.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
- Strides after some easy runs: four to six relaxed 20-second pickups with a full walk back.
- Hill repeats: run up at a strong effort, jog back down, repeat.
Setting your paces
Start with a 5K time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Repeat a week if it felt hard. Moving on too early is the most common way to get hurt.
- Walking is part of the plan, not a sign you are doing it wrong.
- Soft, flat routes are kinder on your legs while they adapt.
