New

In-Season Cross Country/Distance Strength and Conditioning Program

Terre Haute Intensity Resistance and Sports Training

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

Coach

Brandon Smitley

This 8-week in-season strength & conditioning program is built specifically for beginner to intermediate cross country and track distance runners who want to stay strong, resilient, and powerful throughout the competitive season without sacrificing their legs for race day.

Two full-body sessions per week. 45–60 minutes each. Every session balances lower body power, upper body strength, plyometrics, and injury prevention work all structured so your lifting never gets in the way of your running.

Most in-season programs either ignore the weight room entirely or beat athletes up with volume they can't recover from. This program does neither. Phases progress from foundation to accumulation to peak development, then taper into a competition-peak block designed to keep you fresh when the season matters most. Upper body work is integrated via time-efficient supersets so you're building arm drive strength, postural endurance, and shoulder health without adding a single extra minute to your session.

Built by a performance coach. Designed for the demands of cross country and distance track.

$49

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

Stay Strong Without Killing Your Legs

Two days per week, 45–60 minutes each. Every phase is periodized to match your training load — so you're building real strength during the season without accumulating the kind of fatigue that tanks your race performances. Your lifting works with your running, not against it.

Built-In Injury Prevention

Glute ham raises (or Nordics) and single-leg calf raises are programmed into every session — the two most evidence-supported exercises for preventing the hamstring strains and Achilles issues that end distance runners' seasons. These aren't add-ons. They're non-negotiable.

Plyometrics That Actually Transfer

Every session opens with a targeted plyometric block — broad jumps, box jumps, hurdle hops, lateral bounds — progressed across all 8 weeks to develop the reactive strength and ground contact efficiency that directly translates to faster turnover and a stronger race kick.

Upper Body Work Built for Runners

Most runner programs skip the upper body entirely. This one includes rowing, pulling, and pressing — paired in supersets with lower body work to save time. Stronger lats and upper back mean better arm drive, better posture in the final miles, and less breakdown when it matters most.

Features

Programming 2 days per week

Daily strength, conditioning, and skill 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

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell and weight plates // Dumbbells // Resistance Bands // Hex Bar (Trap Bar) // Cable Machine // Plyo Boxes // Hurdles // Sled // Back Extension // Utility Bench // Landmine Station

Recommended

Kettlebells // Safety Squat Bar (SSB) // Glute Ham Raise // Standard Gym Equipment

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

Broad Jump

3 x 3

Box Jump

3 x 3

Heels Elevated Goblet Squat

3 x 6

Alternating Bent Over DB Row

3 x 10

Walking Lunges

3 x 8

DB Floor Press

3 x 10

Standing Single Leg Calf Raise

3 x 12

Back Elevated Band Hip Abduction

3 x 15

Glute Ham Raise (GHR)

3 x 5

Deadbug

3 x 6

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

Pogo Hops/Jumps

3 x 10

Lateral Bounds

3 x 4

Hex Bar Deadlift

3 x 6

Half Kneeling Landmine Overhead Press

3 x 8

Bulgarian Split Squat

3 x 8

Lat Pulldown

3 x 10

Standing Single Leg Calf Raise

3 x 12

Cable Face Pull

3 x 15

Barbell Hip Thrust

3 x 12

Half Kneeling Band Pallof Press

3 x 8

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.

Strong Enough to Compete. Fresh Enough to Win.

The weight room shouldn't be a gamble during the season. This program keeps you strong, healthy, and ready to compete — every single race day. Stop leaving performance on the table. Build the body that finishes races the way it starts them.

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