TGRC XC Summer Training Program

This structured 8-week summer training program is designed for middle and high school cross country runners (ages 13–18) to build a strong aerobic foundation, improve running mechanics, and prepare both mentally and physically for the upcoming fall season. The program balances endurance, speed, strength, and recovery, with age-appropriate progressions and a focus on injury prevention.

Program Goals:

• Develop aerobic base and running efficiency
• Improve strength, flexibility, and core stability
• Increase running-specific speed and stamina
• Foster team camaraderie and mental toughness
• Prepare athletes for competitive cross-country racing
• The MAIN GOAL of this program is to eduate youth and prepare for next level running

Weekly Format:

Each week includes 4 days of training with 1-2 rest or active recovery days.  A typical week may include:

• 2 Distance Runs (steady pace, aerobic building)
• 1 Speed or Hill Workout (intervals, fartlek, or hill repeats)
• 1 Long Run (gradual increase in distance, conversational pace)
• 1 Strength/Conditioning Day (bodyweight circuits. core work)
• 1 Recovery Day (optional easy jog, walk, or cross-training)
• Team Bonding/Running Games (fun, competitive group activities)
• Other recommendations on days we do not meet

Training Progression:

• Weeks 1-3 - Emphasis on easy mileage and injury prevention.  Focus on form drills, strides, and short core routines.  Introduction to strides and light hill work.
• Weeks 4-6 - Mileage increases gradually.  Introduction to tempo running and fartlek sessions.  Strength work becomes more structured.
• Weeks 7-8 - Peak training volume.  More focused intervals, longer tempos, and hill strength.  Mental training techniques introduced.

Also Included:

• Training T-Shirt (shirts will be ordered and printed once registration closes and will be distributed mid-way through the program)
• Water Bottle
• Performance Running Socks
• Fun prizes and giveaways

QUESTIONS?

Come to our informational meeting!  This meeting will last approximately 30-45 minutes, or until all questions have been answered.  Thursday, June 5, 2025 at 5:30pm at True Grit Running Company.  Attendance at this meeting is NOT required to participate.