High School Cross Country Training & Coaching Guide – Part 1

🏃‍♂️ High School Cross Country: A Season-by-Season Training Guide

Greg McMillan’s comprehensive guide offers a structured approach to high school cross country, emphasizing both performance and team camaraderie. Here's a breakdown of the training phases:

🟢 Pre/Early Season: Building the Foundation

Base Mileage: Gradually increase weekly mileage to build aerobic capacity. Start at about 50% of the target mileage and incrementally progress.
Low-Intensity Workouts: Incorporate steady-state runs, fartleks, and long runs to enhance endurance without overexertion.
Injury Prevention: Implement strength training, running form drills, and strides to promote durability.
Team Building: Establish traditions like team dinners or goal-setting sessions to foster unity.

🟡 Mid/Regular Season: Intensifying Training

Increased Intensity: Introduce tempo runs and interval workouts while maintaining established mileage.
Race Strategy: Experiment with tactics such as "pack running" to improve team performance.
Individual Focus: Tailor strategies to individual runners' strengths, whether it's a strong finish or a fast start.
Health Maintenance: Continue prehab routines and monitor for signs of overtraining.

🔴 Late/Championship Season: Peaking Performance

Tapering: Reduce mileage by 40–50% to ensure athletes are well-rested for key races.
High-Intensity Workouts: Focus on race-pace intervals and speed work to sharpen performance.
Mental Preparation: Reinforce confidence through favorite workouts and revisiting successful race strategies.
Team Bonding: Engage in light-hearted activities, like watching motivational movies, to alleviate pressure.

https://www.mcmillanrunning.com/mcmillans-guide-to-high-school-cross-country/