Youth Cross Country — 10-Week Summer Base Plan
Goal: Build a healthy aerobic base for fall cross country season at the middle school or high school level.
Who this plan is for
7th–10th graders heading into cross country season in the fall, who are not already running 25+ miles a week. If you’re a returning high school runner with a higher base, see the HS Returning Athlete plan instead.
Plan structure
- Weeks 1–3: Build phase. Start small, add ~10% per week.
- Week 4: Down week. Drop volume ~25%.
- Weeks 5–7: Build phase. Add a tempo or progression day.
- Week 8: Down week.
- Weeks 9–10: Hold weekly volume; introduce 4–6 × 200m strides.
Week 1 sample (entering 8th grade, never run before)
| Day | Workout | Duration |
|---|---|---|
| Mon | Easy run / walk-run | 20 min |
| Tue | Off or 15 min easy | — |
| Wed | Easy run | 20 min |
| Thu | Off | — |
| Fri | Easy run | 20 min |
| Sat | Long easy run | 25 min |
| Sun | WRC group run | 30 min |
Approximate weekly: 8–10 miles.
Full plan PDF
The full 10-week plan with progressions for 7th–10th graders is available as a PDF for parents and athletes. Email [email protected] with grade and current running level — we’ll send the version tailored to that level.
Coaching support
WRC coaches are available at Sunday and Thursday sessions to:
- Watch run form and flag developing issues
- Help with pace (most kids run easy days too hard)
- Talk through shoe choice, fueling, and recovery
- Adjust the plan for individual schedules and other sports
If you’d like a one-time check-in with a coach about your young runner’s plan, fill out the Join form and mention “summer base coaching” in the notes.