Runners Workout

Like I promised last week, here is the workouts for my fav people: RUNNERS!!! Only runners know the true love and bliss one gets after finishing an awesome workout or race.

Before I get into the plan, I want to say that I am just an intermediate runner who is training for XC right now. If you are a more heavy runner, you might want to add on a few more miles to my plan and similarly, if you are running newbie: first, welcome, and second, take off a few miles.

This plan is what my XC coach prescribed for our team. I’ll definitely be doing a check-in post later on in the post to update you guys on exactly what I’ve been doing.


JUNE | This month should be dedicated to building a stronger running base. That usually means for any level runner to increase your mileage. Make sure to focus on your form and find a comfortable running pace.

  • Run 5 days a week: 30-40 minutes x 4 days and a long run of about 60 minutes once per week
    • These runs should be EASY, but you can pick up the pace every once in awhile if you feel like it



JULY | This month is where you start your training – adding in intervals. These workouts should be challenging but consistency is key. If you can run super fast one day, but if you can’t keep that up for the following days, then that’s no use.

  • Run 5 days a week:
    • Run 40-50 minutes x 3 days (increasing your mileage now)
    • Interval/tempo workout x 1 day (these workouts will be listed right below)
    • One long run for around 70 minutes
  • Interval workout suggestions (if you don’t have a track then you can run hard for a certain amount of time and then take a slow jogging recovery of about equal time/half the distance)
    • 8x400m (80-90s)
    • 4x1000m (4:00-4:30)
    • 6x600m (1:50-2:10)
    • 5x800m (3:00-3:20)



AUGUST | This month we are adding everything – mileage and hills.

  • Run 6 days a week:
    • Run 40-50 minute EASY runs x 3 days
    • Interval/tempo workout x 1 day (same as the ones from July)
    • One long run for up to 80 minutes
    • One hill/stair workout (warm-up, cool down, about 25 minutes of hill/stair repeats)
      • Obviously, this is designated specifically for XC, so don’t feel like you have to do this hill addition if you don’t feel like it. Instead, run the sixth day doing either a short easy run, long run, or interval/tempo workout


CONDITIONING | As much as building up a cardio base is important, building up strength is important too. Try doing a few (3-4) workouts each day and try to build up to 3×10 reps for each.

  • Pushups
  • Planks (front, side)
  • Forward lunges
  • Reverse lunges
  • Sideways lunges
  • Jump squats
  • Step-ups
  • Ab exercise of your choice (head to my winter training to get a sense of some ab workouts or the non-runners ab workout)
  • Burpees (ugh….)
  • Squats holding a weight


Extra pointers:

  • Make sure to get good running shoes | I cannot stress enough, please
  • HYDRATE, HYDRATE, HYDRATE! | As runners, we lose a lot of water from sweating , so make sure you’re sipping water constantly throughout the day
  • A good app to track your running: Map My Run


Runners are you ready? Get set, go!




P.S.: If you have any questions about the workouts, PLEASE ask down below. I will try to get back to you ASAP.

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