Training Plans
Training plans from Screens To 5Ks through marathon, plus youth cross country base programs.
Plans we publish
The plans below are training frameworks WRC has built and are developing. These are not “placeholder” plans, but are intended to be actionable.
Adult Training Plans — Norwegian Singles (5K through Marathon)
Eight goal-race plans for 5K, 10K, Half Marathon, and Marathon — two volume tiers each, built on the Norwegian Singles training framework.
Screens To 5Ks (9 weeks)
Run a continuous 5K (3.1 miles) in 9 weeks, starting from no running base.
Youth Cross Country — 10-Week Summer Base Plan
Build a healthy aerobic base for fall cross country season at the middle school or high school level.
How our plans are organized
| Plan | Who it’s for | What it covers |
|---|---|---|
| Screens To 5Ks | True beginners, sedentary baseline | 9-week walk-to-run, ending with a 5K |
| Adult Training Plans (Norwegian Singles) | Adults already running 15+ mi/week | 8 plans: 5K / 10K / Half / Marathon × Build / Race tier |
| Youth XC Summer Base | Middle and high school cross country athletes | 10-week summer base block for fall XC season |
How to use these plans
Common principles across all plans:
- Easy days truly easy. Most miles should be conversational pace. If you can’t speak in full sentences, slow down.
- One hard day at a time. Speed work and long runs don’t stack.
- Down weeks every fourth week. Volume drops ~30% to absorb training.
- Race-specific work in the final 4–6 weeks. Build endurance first, sharpness last.
- Meet the workout where you are on that day. Workout paces, distances, and goals are guidelines, not mandatory. You must meet the workout where you are on that day—don’t over do it, run slower or for a shorter distance/time if you need to.
- We Don’t Race The Workouts. Workouts and training are not races. You race the races; you work the workouts. Always leave a workout or training session with more in the tank.
WRC’s adult and youth-team training plans include passwords for the detailed week-by-week breakdowns. The full framework PDFs and Excel workbooks are members-only. Email [email protected] for access.
What our plans assume
- Screens To 5Ks — you can walk for 30 minutes without stopping
- Adult Training Plans — you’re currently running at least 15 miles per week
- Youth XC Summer Base — you’re a 7th–12th-grade athlete heading into a fall XC season
- You have running shoes that fit and aren’t broken down
- You have access to a soft surface (grass, track, trail) for at least one workout per week
- You’ve been cleared by a physician for moderate-intensity exercise (see each plan’s framework PDF for the screening reference)
What our plans don’t replace
A coach who knows your training history. A doctor who knows your medical history. A physical therapist when something hurts. Your own judgment — pain is a signal, not a problem to push through.
Use these plans as a starting framework. WRC’s current coaching staff is all-volunteer and not yet credentialed in coaching pedagogy (USATF Level 1, RRCA, or VDOT). For individualized adjustments, engage a certified coach you contract privately.
Plans we’re frequently asked about but haven’t built
Some distances are missing from the current catalog. Honest status:
| Plan | Status | Why |
|---|---|---|
| Trail 25K / 50K / ultra prep (e.g., Kettle Moraine 100) | Not built | Different training principles than Norwegian Singles; outside WRC’s coaching framework right now |
| Track-specific 1500m / mile / 3000m plans | Not built | WRC’s distance focus skews 5K and longer; most of our track athletes race and get coached in school |
| Sub-3:00 marathon plan | Not built | Achievable with the Marathon Race tier as a base; individualized adjustment beyond that needs a certified coach |
If one of these matches your goal and you’d like the club to look into building it, email [email protected] with what you’re targeting.