Summer Training - Joey Berriatua

Plan Length: 12 Weeks

Written by Joey Berriatua, this summer training plan is for someone going into college or currently running in college. There is an emphasis on effort based workouts and building the long run. Starting around 40-45 miles/ week and topping off at 70-75 miles/ week, this is a plan that Joey followed closely going into his freshman year of cross country at Santa Clara University, where he would go on to crack the top 7, racing at the conference and NCAA regional meets. There is no specific skill level required for tackling this plan, as all workouts are based on feel and effort, but athletes should have some background in doing long runs every weekend and handling some relatively higher mileage.

Athletes should have at least a couple of weeks of easy running before starting this plan, as the mileage begins around 40-45 miles/ week. The 1st couple of weeks focuses on gaining running coordination, as the “workouts” are mainly strides at relative efforts. The next 6 weeks are targeted on developing an aerobic base, with some longer repetitions in workouts and adding volume to long runs. The last couple of weeks build off of those previous 6 weeks, but add some intensity and put the consistent training all together to prepare an athlete best for their cross country season.

Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

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