Training Plan Preview (2026)

There are five training plans listed below. Make sure you select and follow a plan that applies to your running history. Contact Coach Puffett if you are unsure which plan you should follow.

Tier 1 (T1) - 2+ years and sub-18:00 5k
Tier 2 (T2) - 2+ years and sub-20:00 5k, or 1+ year and sub-18:00 5k
Tier 3 (T3) - 1+ year and sub-23:00 5k, or sub-20:00 5k
Tier 4 (T4) - 1+ year and sub-27:00 5k, or sub-23:00 5k
Tier 5 (T5) - All others

The DeMatha Cross Country Training plan has a new home! Below is a preview displaying the first two weeks of this year's training plan. Students intending to join the team may contact Coach Puffett for the link to the full plan, including suplemental information such as:

Glossary of Terms
Pace Explanations
Routines

Week 1 (June 1 - June 7)

T1 (~27.0 - 31.9 miles)

M – WU, 55-minute steady run w/ strides, GS I, CDTu – WU, 30-minute recovery run, 6x 75m relaxed strides, GS II, CDW – OFFTh – WU, 55-minute steady run, GS III, CDF – WU, 30-minute recovery run, 6x 75m relaxed strides, GS IV, CDSa – WU, 45-minute steady run w/ strides, Big 10, CDSu – OFF

T2 (~21.2 - 24.1 miles)

M – WU, 50-minute steady run w/ strides, GS I, CDTu – WU, 25-minute recovery run, 6x 75m relaxed strides, GS II, CDW – OFFTh – WU, 50-minute steady run, GS III, CDF – WU, 25-minute recovery run, 6x 75m relaxed strides, GS IV, CDSa – WU, 35-minute steady run w/ strides, Big 10, CDSu – OFF

T3 (~17.6 - 20.7 miles)

M – WU, 45-minute steady run w/ strides, GS I, CDTu – WU, 25-minute recovery run, 6x 75m relaxed strides, GS II, CDW – OFFTh – WU, 45-minute steady run, GS III, CDF – WU, 25-minute recovery run, 6x 75m relaxed strides, GS IV, CDSa – WU, 35-minute steady run w/ strides, Big 10, CDSu – OFF

T4 (~13.1 - 15.7 miles)

M – WU, 40-minute steady run w/ strides, GS I, CDTu – WU, 20-minute recovery run, 6x 75m relaxed strides, GS II, CDW – OFFTh – WU, 40-minute steady run, GS III, CDF – WU, 20-minute recovery run, 6x 75m relaxed strides, GS IV, CDSa – WU, 30-minute steady run w/ strides, Big 10, CDSu – OFF

T5 (~8.2 - 9.2 miles)

M – WU, 30-minute easy run, 6x 75m relaxed strides, GS I, CDTu – WU, 20-minute easy run, 6x 75m relaxed strides, GS II, CDW – OFFTh – WU, 30-minute steady run, GS III, CDF – WU, 20-minute recovery run, 6x 75m relaxed strides, GS IV, CDSa – OFFSu – OFF

Week 2 (June 8 - June 14)

T1 (~29.0 - 34.4 miles)

M – WU, 60-minute steady run w/ strides, GS I, CDTu – WU, 30-minute recovery run, 8x 75m relaxed strides, GS II, CDW – OFFTh – WU, 60-minute steady run, GS VI, CDF – WU, 30-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CDSa – WU, 50-minute steady run w/ strides, GS III, CDSu – OFF

T2 (~23.6 - 26.8 miles)

M – WU, 55-minute steady run w/ strides, GS I, CDTu – WU, 25-minute recovery run, 8x 75m relaxed strides, GS II, CDW – OFFTh – WU, 55-minute steady run, GS VI, CDF – WU, 25-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CDSa – WU, 45-minute steady run w/ strides, GS III, CDSu – OFF

T3 (~19.3 - 22.6 miles)

M – WU, 50-minute steady run w/ strides, GS I, CDTu – WU, 25-minute recovery run, 8x 75m relaxed strides, GS II, CDW – OFFTh – WU, 50-minute steady run, GS VI, CDF – WU, 25-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CDSa – WU, 40-minute steady run w/ strides, GS III, CDSu – OFF

T4 (~14.2 - 16.9 miles)

M – WU, 45-minute steady run w/ strides, GS I, CDTu – WU, 20-minute recovery run, 8x 75m relaxed strides, GS II, CDW – OFFTh – WU, 45-minute steady run, GS VI, CDF – WU, 20-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CDSa – WU, 30-minute steady run w/ strides, GS III, CDSu – OFF

T5 (~9.8 - 11.1 miles)

M – WU, 30-minute steady run w/ strides, GS I, CDTu – WU, 20-minute recovery run, 6x 75m relaxed strides, GS II, CDW – OFFTh – WU, 30-minute steady run, GS VI, CDF – WU, 20-minute recovery run, 6x 75m relaxed strides, GS IV, CDSa – WU, 20-minute easy run, 6x 75m relaxed strides, GS III, CDSu – OFF

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