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Pre-Season Cross Country/Distance Strength and Conditioning Program

Terre Haute Intensity Resistance and Sports Training

Cross Country, Track & Field, Endurance, Strength & Conditioning

Coach

Brandon Smitley

The Pre-Season Strength & Conditioning Program for Distance Runners is an 8 week, scientifically periodized training system designed specifically for cross country and track athletes preparing for competition season.

This isn't generic gym programming, it's a runner-focused strength plan that addresses the specific physical demands, injury patterns, and performance limiters unique to distance running. Whether you're a high school athlete preparing for your first varsity season or a collegiate runner looking to reduce injury risk and improve racing performance, this program systematically builds the strength, power, and resilience needed to run faster and stay healthy.

Training just 2 days per week for 45-60 minutes, this full-body program progresses through three distinct phases: Anatomical Adaptation (Weeks 1-3) establishes movement quality and work capacity, Strength Development (Weeks 4-6) builds maximal strength and power, and Strength-Power Phase (Weeks 7-8) peaks your physical preparation for racing season.

Every exercise is selected to enhance running economy, develop explosive power for kick finishes, strengthen the posterior chain to prevent common running injuries, and correct the bilateral imbalances that accumulate from thousands of repetitive running strides.

What's Included:

Complete 8 week periodized program (16 total sessions) Detailed exercise demonstrations and coaching cues RPE-based load progression guidelines Dynamic warm-ups designed for runners Strategic exercise substitutions for equipment limitations Training schedule recommendations for integration with running workload Injury prevention emphasis throughout all phases

This program is designed to complement your running training, not compete with it. The minimal effective dose approach ensures you build the strength and power you need without compromising recovery for your key running sessions.

$49

Get Pre-Season Cross Country/Distance Strength and Conditioning Program

Run Faster When It Matters Most

Develop explosive power for stronger kick finishes and sustained speed. Races are won in the final 400 meters. This program develops lower body power and reactive strength through progressive plyometrics and contrast training. Build the explosive capacity to accelerate past competitors and maintain form when fatigue sets in during late-race surges.

Stay Healthy and Race Ready

Address the strength deficits and imbalances that cause 80% of running injuries. Most running injuries stem from glute, hamstring, and hip stabilizer weakness. This program emphasizes single-leg strength, eccentric hamstring training, and posterior chain development to bulletproof vulnerable areas. Spend more time training and racing, less time injured.

Improve Running Economy

Get faster without increasing injury risk through added running volume. Strength training improves running economy (how efficiently you use oxygen at race pace) without logging more miles. Progressive resistance and plyometric work enhance stride mechanics and develop reactive stiffness for better energy return with each ground contact.

Train Smarter, Not Longer

Maximize results with just 2 sessions per week that fit seamlessly into your running schedule. At just 45-60 minutes twice weekly, build meaningful strength and power while maintaining full recovery for intervals, tempo runs, and long runs. Strategic scheduling guidance ensures your strength work amplifies running performance rather than compromising it.

Features

Programming 2 days per week

Daily strength, conditioning, mobility, and movement training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Customized videos to guide your practice and make execution easy with valuable coaching cues

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell and weight plates // Dumbbells // Kettlebells // Resistance Bands // Hex Bar (Trap Bar) // Cable machine or band attachment point // Plyometric Boxes // Hurdles or Cones

Recommended

Sled // Physioball // Ab Wheel // Standard Gym Equipment // Landmine Station

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Prep

Distance Running Warm Up

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Dynamic: Knee Hug/Lunge/Reach/Rotate, Monster Walks, Bear Crawl, Sprint - 15-25 yards each based on space available Correctives: Couch Stretch - 5 breaths per side Leg Lowering - 8 reps per side Side Lying Windmills - 8 per side

Box Jump

3 x 5

Hex Bar Deadlift

3 x 6

Couch Stretch Mobilization With IR/ER

3 x 5

Bulgarian Split Squat

3 x 8

Incline Bench Tri-Pod DB Row

3 x 10

DB RDL

3 x 12

Monster Walks

3 x 15

Half Kneeling Band Pallof Press

3 x 10

Plank

3 x 30

Recovery

Distance Running Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Wednesday

Week 1 Day 4

Prep

Distance Running Warm Up

Broad Jump

3 x 5

Heels Elevated Goblet Squat

3 x 10

Hip Switches

3 x 5

Back Elevated Single Leg Glute Bridge

3 x 8

Push Up

3 x 10

Cable Pull Through

3 x 15

Copenhagen Plank

3 x 15

Deadbug

3 x 10

Recovery

Distance Running Cool Down

Foam Roll: Pecs, Back/Lats, Glutes, Quads, Hamstrings, Calves/Feet - 5 min Breathing: PRI 90-90 Hip Lift - 5 breaths

Coach

Brandon Smitley

Brandon Smitley, MS CSCS USAW CPT, is a world renowned strength coach and athlete for over 15 years. He co-owns Terre Haute Intensity Resistance and Sports Training and has helped develop athletes from youth to the pro level, as well as helping general population clients just move and feel better. He's incredibly passionate about optimizing performance to help you get the most from your training.

Stop Leaving Free Speed on the Table

Stop getting out-kicked in the final stretch. Build race winning power and injury resistance in just 90 minutes per week. Your competitors are getting stronger, make sure you are too. Start your breakthrough season now.

Get Pre-Season Cross Country/Distance Strength and Conditioning Program