Embedded Files
Return to Running Plan
Return to Running Plan
RTR - Week 1
RTR - Week 1
Day 1:
Day 1:
5' active walking warmup
Repeat 5x (continuous)
2' easy run
2' walk
5' walking cooldown
Day 2:
Day 2:
5' active walking warmup
Repeat 6x (continuous)
3' easy run
2' walk
5' walking cooldown
Day 3:
Day 3:
5' active walking warmup
Repeat 5x (continuous)
3' easy run
1' walk
5' walking cooldown
RTR - Week 2
RTR - Week 2
Day 1:
Day 1:
5' active walking warmup
Repeat 5x (continuous)
4' easy run
1' walk
5' walking cooldown
Day 2:
Day 2:
5' active walking warmup
Repeat 4x (continuous)
6' easy run
2' walk
5' walking cooldown
Day 3:
Day 3:
5' active walking warmup
Repeat 2x (continuous)
1600m easy run
3' walk
2' walking cooldown
RTR - Week 3
RTR - Week 3
Day 1:
Day 1:
1600m easy run warmup
2' walk
Repeat 6x (continuous)
200m quick pace
90" walk
1600m easy run cooldown
Day 2:
Day 2:
1000m easy run warmup
1' walk
Repeat 5x (continuous)
500m comfortable run
2' walk
5' walking cooldown
Day 3:
Day 3:
5' active walking warmup
2 mile long run (easy pace)
2' walking cooldown
RTR - Week 4
RTR - Week 4
Day 1:
Day 1:
1000m easy run warmup
1' walk
Repeat 4x (continuous)
800m comfortable pace
2' walk
5' walking cooldown
Day 2:
Day 2:
5' walking warmup
Repeat 2x (continuous)
2500m easy pace
3' walk
5' walking cooldown
Day 3:
Day 3:
5' walking warmup
Repeat 5x (continuous)
1000m comfortable pace
2' walk
5' walking cooldown
XC Practice Routes (swipe through)
XC Practice Routes (swipe through)
Workouts (2025 season)
Workouts (2025 season)
Week 1 March 3-7
Week 1 March 3-7
Monday 3/3
Monday 3/3
Full
Full
4-6-8-1K-8-6-4 (= rest)
JV
JV
4-6-8 - (rest 1K) - 8-6-4
Wheelchair
Wheelchair
Same as JV or V
Drill
Drill
Core
Tuesday 3/4
Tuesday 3/4
Full
Full
2-4x 1600m (150bpm rest)
Steady laps 1 & 2, surge on 3 & 4
JV
JV
2-3x 1600m (140bpm rest)
easy, build, float, coast/walk each 100m
Wheelchair
Wheelchair
2-3x 1600m (5 minutes)
build 200 (2:30), float 200 (2:30) for 4 laps, coast recovery lap (5 minute rest)
Drill
Drill
Sprint/Float/Sprint
WC: 10/10/10 seconds
wednesday 3/5
wednesday 3/5
Full
Full
40-60' long run
JV
JV
Broken 5K
5000m total at recovery pace with short breaks as needed
Wheelchair
Wheelchair
Broken 5K
5000m total at recovery pace with short breaks as needed
Drill
Drill
Runners: Ankle Stiffness
Thursday 3/6
Thursday 3/6
Full
Full
4-6x 2 minute drill
mark final position with colored dot
JV
JV
3-5x 2 minute drill
mark final position with colored dot
Wheelchair
Wheelchair
3-5x 2 minute drill
mark final position with colored dot
Drill
Drill
Runners: Hips
WC: Turf Starts
Friday 3/7
Friday 3/7
Full
Full
3x800 striding
2x400 with surge at 200/350
1x1600 comfortable
JV
JV
3x400 stride
2x200 with surge at 120
1x1600 easy
Wheelchair
Wheelchair
3x800 striding
2x400 with surge at 300
1x1600 easy
Week 2 March 10-14
Week 2 March 10-14
Monday 3/10
Monday 3/10
Full
Full
Stadiums: 3 Big Snake with relief x3-4 sets (150bpm)
Surge each D-zone
Modified
Modified
Stadiums: 3 Baby with relief x3-4 sets (150bpm)
Surge each D-zone
Wheelchair
Wheelchair
1200 pace shift x3-4 sets (150bpm)
medium - easy - medium
Drill
Drill
Runners: Ankles
WC: TX
Tuesday 3/11
Tuesday 3/11
Full
Full
30' Recovery
Modified
Modified
20-30' Recovery
Wheelchair
Wheelchair
20-30' Recovery
Drill
Drill
Runners: WGS
WC: 2-4x 150's: 50m curve + 100m sprint
wednesday 3/12
wednesday 3/12
Full
Full
12 - 12 - 8 - 8 - 4 - 4 🔀
increase effort with shorter distance
Modified
Modified
12- (V rest) - 8 - (V rest) - 4 - 4 🔀
increase effort with shorter distance
Wheelchair
Wheelchair
Choice
Drill
Drill
Runners: Hips
WC: TX
Thursday 3/13
Thursday 3/13
Full
Full
6x Fartlek 4+1'
4' easy + 1' push = 30' total
Modified
Modified
4-6x Fartlek 4+1'
4' easy + 1' push = 20 - 30' total
Wheelchair
Wheelchair
4-6x Fartlek 4+1'
4' easy + 1' push = 20 - 30' total
Drill
Drill
Runners: Planks x2
WC: Pipe Stretch
Friday 3/14 (Spring break)
Friday 3/14 (Spring break)
Full
Full
45 - 60' Long Run (On your own)
Modified
Modified
45' Long Run (On your own)
Wheelchair
Wheelchair
TX
Week 3 March 17-21 (spring break)
Week 3 March 17-21 (spring break)
Complete the three workouts throughout the week and rest the other two days.
Complete the three workouts throughout the week and rest the other two days.
Workout #1
Workout #1
Full
Full
6x 1K
slightly uncomfortable pace
Modified
Modified
6x 800
slightly uncomfortable pace
Wheelchair
Wheelchair
6x 3' rollers
slightly uncomfortable pace
Workout #2
Workout #2
Full
Full
16 - 12 - 8 - 12 - 16
increase speed with shorter distance
Modified
Modified
12 - 8 - 4 - 8 - 12
increase speed with shorter distance
Wheelchair
Wheelchair
5' - 3' - 1' - 3' - 5' rollers
increase speed with shorter duration
Drill
Drill
Sprint/Float/Sprint
Workout #3
Workout #3
Full
Full
7' + 7' + 7' + 7'
easy + moderate + hard + easy
Modified
Modified
5' + 5' + 5' + 5'
easy + moderate + hard + easy
Wheelchair
Wheelchair
5' + 5' + 5' + 5' rollers
easy + moderate + hard + easy
Week 4 March 24-28 (Team pictures)
Week 4 March 24-28 (Team pictures)
Monday 3/24 (Team pictures)
Monday 3/24 (Team pictures)
Full
Full
4-6x Neg. 800
Modified
Modified
3-5x Neg. 800
Wheelchair
Wheelchair
Choice
Drill
Drill
Runners: WGS
WC: TX
Tuesday 3/25
Tuesday 3/25
Full
Full
800-4x300-500
moderate 800, hard 300's, hard 500
Jack: 1600-4x400-600
Modified
Modified
800-4x300-500 (choose 1x300 to rest)
moderate 800, hard 300's, hard 500
Wheelchair
Wheelchair
Choice
Drill
Drill
Sprint/Float/Sprint
wednesday 3/26
wednesday 3/26
Full
Full
1600 easy
2x400 stride
2x150 sprint/float/sprint
Modified
Modified
1600 easy
2x400 stride
2x150 sprint/float/sprint
Wheelchair
Wheelchair
1600 easy
2x400 stride
2x150 sprint/float/sprint
Drill
Drill
Runners: Hips
WC: TX
Thursday 3/27
Thursday 3/27
Varsity - Southeast Inv
Varsity - Southeast Inv
JV - OFF
JV - OFF
Wheelchair - Southeast Inv
Wheelchair - Southeast Inv
Friday 3/28
Friday 3/28
Full
Full
30' Recovery
Modified
Modified
20-30' Recovery
Wheelchair
Wheelchair
Choice
Drill
Drill
Runners: WGS
WC: Pole Stretch
Week 5 March 31-April 4
Week 5 March 31-April 4
Monday 3/31
Monday 3/31
Full
Full
4-6x 2' drill
Modified
Modified
3-5x 2' drill
Wheelchair
Wheelchair
4-6x 2' drill
Drill
Drill
Core
Tuesday 4/1
Tuesday 4/1
Full (Goddard athletes)
Full (Goddard athletes)
1x1000, 2x800, 3x600
Modified (NW athletes)
Modified (NW athletes)
1x1000. 1x800, 1x600
Wheelchair
Wheelchair
Choice (depends on meet)
Drill
Drill
Runners: Hips
WC: Functional
wednesday 4/2
wednesday 4/2
Full (Goddard athletes)
Full (Goddard athletes)
30' recovery + 2-4 turf accelerators
Modified (NW athletes)
Modified (NW athletes)
20'
Wheelchair
Wheelchair
Choice (depends on meet)
Drill
Drill
Runners: Rhythms
WC: TX
Thursday 4/3
Thursday 4/3
Full
Full
4x400 Goal Pace
2x400 Goal Pace+
JV - Northwest Inv
JV - Northwest Inv
Wheelchair
Wheelchair
Northwest Inv
Friday 4/4
Friday 4/4
Varsity - Goddard Inv
Varsity - Goddard Inv
JV - OFF
JV - OFF
Wheelchair - OFF
Wheelchair - OFF
Week 6 April 7-April 11
Week 6 April 7-April 11
Monday 4/7
Monday 4/7
Varsity @ Goddard
Varsity @ Goddard
JV - OFF
JV - OFF
Tuesday 4/8
Tuesday 4/8
Varsity
Varsity
Broken 5k (recovery)
JV
JV
3x1600 cutdown
wednesday 4/9
wednesday 4/9
Full
Full
4x400 GP
4x400 GP+
Modified
Modified
3x400 GP
3x400 GP+
Thursday 4/10
Thursday 4/10
Full
Full
1600 easy
3x150 SFS
Stretch
Friday 4/11
Friday 4/11
Varsity - Goddard Inv
Varsity - Goddard Inv
JV - OFF
JV - OFF
Week 7 April 14-April 18
Week 7 April 14-April 18
Monday 4/14
Monday 4/14
Varsity
Varsity
Pace shift
5' easy
5' moderate
5' quick
5' recovery
JV @ EAST
JV @ EAST
Tuesday 4/15
Tuesday 4/15
Varsity
Varsity
30/40 drill
Jack: 32/42 [74" total]
Joshua: 36/46 [82" total]
Isabel: 44/54 [98" total]
JV
JV
30-40' Long Run
wednesday 4/16
wednesday 4/16
Full
Full
4-6x 2 minute drill
Modified
Modified
3-5x 2 minute drill
Thursday 4/17
Thursday 4/17
Full
Full
4x 500 GP + 100 easy + 100 hard
walk back to start
Modified
Modified
4x500 GP + 100 walk + 100 hard
walk back to start
Friday 4/18 (NO SCHOOL/No Practice)
Friday 4/18 (NO SCHOOL/No Practice)
Week 8 April 21-April 25
Week 8 April 21-April 25
Monday 4/21 (no School)
Monday 4/21 (no School)
Full
Full
6x Stadium
Reverse Big Snake, through gate, sprint home stretch finish
Modified
Modified
6x Stadium
Reverse Baby Snake, through gate, sprint home stretch finish
Tuesday 4/22
Tuesday 4/22
Full
Full
4x1000 Kickers
800 moderate + 200 fast
Modified
Modified
4x 600 Kickers
400 moderate + 200 fast
wednesday 4/23
wednesday 4/23
Full
Full
30' recovery
Modified
Modified
20-30' recovery
Thursday 4/24
Thursday 4/24
Full
Full
1600 easy
2x400 GP
2x150 accelerator
Modified
Modified
800 easy
2x400 GP
2x150 accelerator
Friday 4/25
Friday 4/25
HOME MEET
Week 9 April 28-May 2
Week 9 April 28-May 2
Monday 4/28
Monday 4/28
Full
Full
4x150 Fast + 200 jog + 50 walk (2 sets @ 5' rest)
1x400 @ GP
Modified
Modified
2x150 Fast + 150 jog + 100 walk (2 set @ 5' rest)
1x400 @ GP
Tuesday 4/29
Tuesday 4/29
East Relays
wednesday 4/30
wednesday 4/30
Full
Full
30' recovery
Thursday 5/1
Thursday 5/1
Full
Full
Cruise + Sprint: (2' walk)
120" + 15"
90" + 15"
60" + 15"
45" + 15"
30" all out sprint
Friday 5/2
Friday 5/2
El Dorado
Week 10 May 5-May 9
Week 10 May 5-May 9
Monday 5/5
Monday 5/5
Full
Full
4-6x 2' drill
Modified
Modified
3x 2' drill (every other with Full)
Tuesday 5/6
Tuesday 5/6
Varsity
Varsity
Tempo 4k @ sub-80"
5:20 pace
JV
JV
Maize JV Inv.
wednesday 5/7
wednesday 5/7
Full
Full
1600 - 600 GP - 600 GP - 600 GP - 800 GP
Thursday 5/8
Thursday 5/8
Full
Full
4x Kicker 400
Friday 5/9
Friday 5/9
Derby
Week 11 May 12-May 16 (GWAL)
Week 11 May 12-May 16 (GWAL)
Monday 5/12
Monday 5/12
8-10x Lane 8 - Broken Tempo Threshold
Start at the 400 line for Lane 8, tempo through the finish line, recovery walk to starting line, repeat
Tuesday 5/13
Tuesday 5/13
4x600 cutdowns
1x400 @ OP with spikes
wednesday 5/14
wednesday 5/14
Jack/Isabel: 16-6-6-6-8
Joshua: 12-3-3-3-5
Thursday 5/15
Thursday 5/15
20' easy run
3x150 SFS
Friday 5/16
Friday 5/16
GWAL
Week 12 May 19-May 23 (Regionals)
Week 12 May 19-May 23 (Regionals)
Monday 5/19
Monday 5/19
1000 @ GP (4')
4x400 @ mile pace (2')
3x200 @ 30" pace (100m walk)
Tuesday 5/20
Tuesday 5/20
4x 2' Drill (>5')
Isabel sprint start!
wednesday 5/21
wednesday 5/21
Easy 1600
4x200 @ GP 100 / Kick 100
Easy 1600
Thursday 5/22
Thursday 5/22
REGIONALS
Friday 5/23
Friday 5/23
OFF
Week 13 May 26-May 31 (State)
Week 13 May 26-May 31 (State)
Monday 5/26(3:00pm)
Monday 5/26(3:00pm)
1000 @ GP32 (6')
4-6x200 @ GP16 (90")
2-3x400 easy flush out
Tuesday 5/27(10:00am)
Tuesday 5/27(10:00am)
6x600 @ GP16 (4')
wednesday 5/28(2:00pm)
wednesday 5/28(2:00pm)
Jack
3x400 @ 62" (3')
1x400 cutdown by 200-150-50
Isabel
3x400 @ GP with accelerated start
1x400 cutdown - surge each straight
Thursday 5/29(3:00pm)
Thursday 5/29(3:00pm)
Jack - 30' easy run
Isabell - OFF
Friday 5/30
Friday 5/30
Jack 3200M
Isabel - Texas
Saturday 5/31
Saturday 5/31
Jack 1600M
Isabel 100M, 400M, 1600M
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