Summer High School Cross Country Training Plan

Training Plan
8 weeks
All Levels


Championship seasons are made in the summer. This 8-week training plan is designed to help you get the most out of your summer training. Once your high school racing season starts it’s difficult to fit in the right training to optimize performance, so be prepared to work hard this summer. All running workouts in this plan are based on templates created by Dr. Jack Daniels, named “World’s Best Running Coach” by Runner’s World Mag. After a V.O2 Coach reviews your training and racing history they will choose the best template and then personalize the workouts/training paces. Workouts will include appropriate time spent at each VDOT training pace (Easy, Threshold, Interval, Repetition, etc.) to maximize your potential in the 5k. This plan is also customized based on your preferred running days of the week and days off.

Individualized Training Plan

  • Customizable for athletes of all levels
  • No minimum miles or km per week
  • Tailored after coach review of your training history

“Best decision I made all year. This app and the accompanying program has taken my game to the next level…I highly recommend this app to anyone looking for a push, will benefit from structured workouts, and is open to learning more about training routines.”

— Bebe Wolf Boy

“I love VDOT. It has improved my running and enjoyment of running hugely.”

— Linda

Sample Week

Example plan for an athlete running 40 miles per week. These plans can be tailored for training plans in miles or kilometers.

Supported Apps and Devices

Training available on Android and iOS.

4.9 • 2.4K Ratings

Sync data from popular fitness devices and apps

Summer High School Cross Country - 8 weeks


What's next?

  • Submit your training/racing history
  • A certified coach will then review and customize your plan
  • Get notified when your plan is uploaded to your V.O2 calendar
  • Start training!

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