Nothing should be "Hard" or "All Out".  This period of training is to gradually introduce your legs into some quicker running, everything, even the faster running should be controlled. Focus on form, and being smooth. Adjust plan as needed, err on the side of doing less and going easier!
Mon, 3/1 - 45 minutes relaxed running
Tue, 3/2 -10 minutes warmup, dynamic drills, then:
  • 30 minutes steady running
  • finish with 6 x 30 seconds fast/30 seconds jog
Wed, 3/3 - 35-50 minutes relaxed running
Thu, 3/4 - 10 minutes warmup, dynamic drills, then:
  • 60 sec 80% effort/60 sec easy
  • 90 sec 80% effort /60 sec easy
  • 60 sec 80% effort /60 sec easy
  • 30 sec 80% effort/ 60 sec easy
  • 30 minutes steady running
Fri, 3/5 - rest or 10-20 minutes very easy
Sat, 3/6 - 10 minutes warmup, dynamic drills, then
  • repeat the following cycle 4 times:
    • 3 minutes at XC race pace
    • 1 minute easy jog
    • 1 minute at 800m pace
    • 1 minute easy jog
  • finish with 10 minute easy
Sun, 3/7 - 60-70 minutes very relaxed
Mon, 3/8 - 30-40 minutes relaxed easy running
Tue, 3/9 - 30 minutes varied pace running, then finish with 10 x 30 seconds fast/30 seconds easy
Wed, 3/10 - 30-40 easy recovery day
Thu, 3/11 - 10 minutes warmup, dynamic drills, then:
  • 45 sec 80% effort /60 sec jog
  • 30 sec 80% effort /30 sec jog
  • 45 sec 80% effort / 60 sec jog
  • 30 sec 80% effort / 30 sec easy
  • 20 minutes steady pace
Fri, 312 - rest or 10-20 minutes very easy
Sat, 3/13 - 10 minutes warmup, dynamic drills, then:
  • 45 sec 80% effort /60 sec jog
  • 60 sec 80% effort /30 sec jog
  • 45 sec 80% effort / 60 sec jog
  • 30 sec 80% effort / 30 sec easy
  • 10 minutes easy running
  • 3 x 3 minutes @ xc race pace / 1 minute recovery jogs
Sun, 3/14 - 60-80 minutes easy
Mon, 3/15- 30-40 minutes relaxed running, finish with 5 x 100m strides
Tue, 3/16 - varied pace day
  • 10 minute easy running warm up,
  • 6 x (30 seconds jog, 60 seconds faster, 30 second jog,  60 seconds walk)
  • 15 minutes easy running
  • finish with 5 x 20 seconds fast strides
Wed, 3/17 - 30-45 min easy running, optional strength work
Thu, 3/18 - 5 minutes easy jog warm up, dynamic drills, 10 minutes easy running then repeat this fartlek run 3 times:
  • 4 x 75 seconds @ 80% effort, 2 minute jog in between
  • 30 minute run
  • 6 x 100m strides
  • 10 minute cooldown
Fri, 3/19 - rest or 10-15 minutes relaxed chill running
Sat, 3/20 -steady pace day
  • 10 minutes easy
  • 10-15 minutes steady pace
  • 10 minutes easy
Sun, 3/21 - 50-70 minutes relaxed running
Mon, 3/22 - 45 minutes relaxed running
Tue, 3/23 -10 minutes warmup, dynamic drills, then:
  • 30 minutes steady running
  • finish with 6 x 30 seconds fast/30 seconds jog
Wed, 3/24 - 35-50 minutes relaxed running
Thu, 3/25 - 10 minutes warmup, dynamic drills, then:
  • 60 sec 80% effort/60 sec easy
  • 90 sec 80% effort /60 sec easy
  • 60 sec 80% effort /60 sec easy
  • 30 sec 80% effort/ 60 sec easy
  • 30 minutes steady running
Fri, 3/26 - rest or 10-20 minutes very easy
Sat, 3/27 - 10 minutes warmup, dynamic drills, then
  • repeat the following cycle 5 times:
    • 3 minutes at XC race pace
    • 1 minute easy jog
    • 1 minute at 800m pace
    • 1 minute easy jog
  • finish with 10 minute easy
Sun, 3/28 - 60-70 minutes very relaxed
Mon, 3/29 - 30-40 minutes relaxed easy running
Tue, 3/30 - 30 minutes varied pace running, then finish with 10 x 30 seconds fast/30 seconds easy
Wed, 3/31 - 30-40 easy recovery day
Thu, 4/1 - 10 minutes warmup, dynamic drills, then:
  • 45 sec 80% effort /60 sec jog
  • 30 sec 80% effort /30 sec jog
  • 45 sec 80% effort / 60 sec jog
  • 30 sec 80% effort / 30 sec easy
  • 20 minutes steady pace
Fri, 4/2 - rest or 10-20 minutes very easy
Sat, 4/3 - 10 minutes warmup, dynamic drills, then:
  • 45 sec 80% effort /60 sec jog
  • 60 sec 80% effort /30 sec jog
  • 45 sec 80% effort / 60 sec jog
  • 30 sec 80% effort / 30 sec easy
  • 10 minutes easy running
  • 4 x 3 minutes @ xc race pace / 1 minute recovery jogs
Sun, 4/4 - 60-80 minutes easy
Mon, 4/5- 30-40 minutes relaxed running, finish with 5 x 100m strides
Tue, 4/6 - varied pace day
  • 10 minute easy running warm up,
  • 8 x (30 seconds jog, 60 seconds faster, 30 second jog,  60 seconds walk)
  • 15 minutes easy running
  • finish with 5 x 20 seconds fast strides
Wed, 4/7 - 30-45 min easy running, optional strength work
Thu, 4/8 - 5 minutes easy jog warm up, dynamic drills, 10 minutes easy running then repeat this fartlek run 3 times:
  • 5 x 75 seconds @ 80% effort, 2 minute jog in between
  • 30 minute run
  • 6 x 100m strides
  • 10 minute cooldown
Fri, 4/9 - rest or 10-15 minutes relaxed chill running
Sat, 4/10 -steady pace day
  • 10 minutes easy
  • 10-15 minutes steady pace
  • 10 minutes easy
Sun, 4/11 - 50-70 minutes relaxed running