Training Plan Preview (2026)
Training Plan Preview (2026)
Embedded Files
There are five training plans listed below. Make sure you select and follow a plan that applies to your running history. Contact Coach Puffett if you are unsure which plan you should follow.
Tier 1 (T1) - 2+ years and sub-18:00 5k
Tier 2 (T2) - 2+ years and sub-20:00 5k, or 1+ year and sub-18:00 5k
Tier 3 (T3) - 1+ year and sub-23:00 5k, or sub-20:00 5k
Tier 4 (T4) - 1+ year and sub-27:00 5k, or sub-23:00 5k
Tier 5 (T5) - All others
The DeMatha Cross Country Training plan has a new home! Below is a preview displaying the first two weeks of this year's training plan. Students intending to join the team may contact Coach Puffett for the link to the full plan, including suplemental information including:
Glossary of Terms
Pace Explanations
Routines
Training Tiers (additional info)
Week 1 (June 1 - June 7)
Week 1 (June 1 - June 7)
T1 (~27.0 - 31.9 miles)
M – WU, 55-minute steady run w/ strides, GS I, CD
Tu – WU, 30-minute recovery run, 6x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 55-minute steady run, GS III, CD
F – WU, 30-minute recovery run, 6x 75m relaxed strides, GS IV, CD
Sa – WU, 45-minute steady run w/ strides, Big 10, CD
Su – OFF
T2 (~21.2 - 24.1 miles)
M – WU, 50-minute steady run w/ strides, GS I, CD
Tu – WU, 25-minute recovery run, 6x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 50-minute steady run, GS III, CD
F – WU, 25-minute recovery run, 6x 75m relaxed strides, GS IV, CD
Sa – WU, 35-minute steady run w/ strides, Big 10, CD
Su – OFF
T3 (~17.6 - 20.7 miles)
M – WU, 45-minute steady run w/ strides, GS I, CD
Tu – WU, 25-minute recovery run, 6x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 45-minute steady run, GS III, CD
F – WU, 25-minute recovery run, 6x 75m relaxed strides, GS IV, CD
Sa – WU, 35-minute steady run w/ strides, Big 10, CD
Su – OFF
T4 (~13.1 - 15.7 miles)
M – WU, 40-minute steady run w/ strides, GS I, CD
Tu – WU, 20-minute recovery run, 6x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 40-minute steady run, GS III, CD
F – WU, 20-minute recovery run, 6x 75m relaxed strides, GS IV, CD
Sa – WU, 30-minute steady run w/ strides, Big 10, CD
Su – OFF
T5 (~8.2 - 9.2 miles)
M – WU, 30-minute easy run, 6x 75m relaxed strides, GS I, CD
Tu – WU, 20-minute easy run, 6x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 30-minute steady run, GS III, CD
F – WU, 20-minute recovery run, 6x 75m relaxed strides, GS IV, CD
Sa – OFF
Su – OFF
Week 2 (June 8 - June 14)
Week 2 (June 8 - June 14)
T1 (~29.0 - 34.4 miles)
M – WU, 60-minute steady run w/ strides, GS I, CD
Tu – WU, 30-minute recovery run, 8x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 60-minute steady run, GS VI, CD
F – WU, 30-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CD
Sa – WU, 50-minute steady run w/ strides, GS III, CD
Su – OFF
T2 (~23.6 - 26.8 miles)
M – WU, 55-minute steady run w/ strides, GS I, CD
Tu – WU, 25-minute recovery run, 8x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 55-minute steady run, GS VI, CD
F – WU, 25-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CD
Sa – WU, 45-minute steady run w/ strides, GS III, CD
Su – OFF
T3 (~19.3 - 22.6 miles)
M – WU, 50-minute steady run w/ strides, GS I, CD
Tu – WU, 25-minute recovery run, 8x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 50-minute steady run, GS VI, CD
F – WU, 25-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CD
Sa – WU, 40-minute steady run w/ strides, GS III, CD
Su – OFF
T4 (~14.2 - 16.9 miles)
M – WU, 45-minute steady run w/ strides, GS I, CD
Tu – WU, 20-minute recovery run, 8x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 45-minute steady run, GS VI, CD
F – WU, 20-minute recovery run, 8x 75m relaxed strides, GS IV & Big 10, CD
Sa – WU, 30-minute steady run w/ strides, GS III, CD
Su – OFF
T5 (~9.8 - 11.1 miles)
M – WU, 30-minute steady run w/ strides, GS I, CD
Tu – WU, 20-minute recovery run, 6x 75m relaxed strides, GS II, CD
W – OFF
Th – WU, 30-minute steady run, GS VI, CD
F – WU, 20-minute recovery run, 6x 75m relaxed strides, GS IV, CD
Sa – WU, 20-minute easy run, 6x 75m relaxed strides, GS III, CD
Su – OFF
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