4-Week Cross Country Training Plan for Flahavans

Are you preparing your students for the Flahavans Cross Country League?

We’ve designed a fun and engaging 4-week training plan specifically for P5 to P7 aged children. This plan will help young runners build the necessary skills to compete in cross country races of up to 1400m.

Each week’s session is designed to last 45 minutes and focuses on different aspects of running to keep the children motivated and active. The plan covers speed training, endurance building, race tactics, and even running over obstacles—all crucial elements for cross country success. With a mix of dynamic warm-ups, fun drills, and cool-downs, this plan is perfect for introducing young athletes to the world of cross country in a safe and enjoyable way.

What’s included in the plan?

• Week 1: Speed Training
  Focuses on developing speed and pacing awareness through fun relays and interval work, preparing students to handle fast-paced race sections.
• Week 2: Endurance Building
  Builds the stamina needed for cross country running. This session introduces progressive lap runs and endurance drills to help children pace themselves over longer distances.
• Week 3: Race Tactics
  Teaches essential race strategies like fast starts, pack running, and overtaking. Children learn how to manage their energy and stay competitive throughout the race.
• Week 4: Obstacle Course & Race Simulation
  Simulates race conditions with an exciting obstacle course, followed by a race-paced run. This session builds confidence in navigating obstacles and prepares the runners for the terrain they’ll face on race day.

Why this plan works

This plan is carefully structured to ensure young athletes stay engaged and motivated throughout the 4 weeks. Each session introduces new challenges while building on the skills developed in previous weeks. The combination of speed work, endurance training, and tactical awareness gives young runners a well-rounded foundation for cross country running.

Get started today!

Download the full 4-week plan and start preparing your students for success.

4 week XC block