Cross Training For Runners


Keen amateur runner who likes keeping fit & devising training plans that help you get faster. The plans on this site have helped me knock minutes off all my times. I also love cats and popcorn.

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7 Responses

  1. Gracie says:

    For these cycling sessions as cross training, should we do all three sessions in one day? Or is it just one of the sessions a day

    • Matt says:

      Hi, I wouldn’t do them all in one go; they are planned as one per session.

      • Gracie says:

        Okay great thanks! Also, I am 16 years old on my school’s cross country team, and I was planning on using these training plans during the off seasons to improve my 5k time and prepare for next year’s xc season. I’m very anxious about my times, and only ever want to improve (though I have sadly only gotten slower since xc ended). My fastest 5k was 21:35 a few months ago at the peak of the xc season. Should following these training plans, one after the other (sub 24 min, then to sub 22 min, then to sub 20) be good for achieving a new pr for me before next season? And should I run a 5k as fast as possible at the end of each recovery week of the training plans to insure that I am reaching or surpassing the goal 5k for that training plan?
        p.s. sorry for all the questions, I just want success 🙂

  2. Laura says:

    Thanks for the advice and encouragement. Good luck with your running. Good on you for helping others!

  3. Laura says:

    Hi Matt,
    I have been following your programs for roughly 7 months. I had been making progress and improving times and now I’m not. I’m not injured, I’m not over training (I have tried taking breaks) and I’m feeling like giving up. I have even tried joining a local runners club to see if that helped. Instead of feeling motivated and inspired, I felt deflated when I couldn’t keep up and have lost confidence.
    I feel as though I am putting in the work and running slower than ever before. I don’t understand what is happening and why I am not reaching those targets anymore. I have a race next week and have lost all desire. Is it possible that I have reached my best and thats it? Any advice?

    • Matt says:

      Hi Laura,
      Sorry to hear you have lost a bit of confidence and are feeling the way you do. I would recommend though that you don’t give up quite yet. Periods like what you have described are very common, it certainly resonates with me; I think I go through one or two of these periods a year where I just can’t seem to find my mojo, especially in the winter.
      From what you describe, it sounds like you have done all the right things; not over trained, taken breaks and joined a running club. There’s probably not going to be a magic answer but if I can mention some of the things that have worked for me in the past when I’ve felt like this then hopefully it might give you some food for thought:
      1. Forget about the training plans for a bit. Concentrate on just enjoying your running, no Garmin, no pressure.
      2. Vary your running routes.
      3. If you run with music, change your tunes.
      4. If you don’t do it already, try cross-country. There’s something terribly uplifting about running through nature and getting muddy.
      5. Get some new gear.
      6. Sign up for a fun, quirky event that you wouldn’t normally do. I usually do up half marathon distances but entered a 20 odd miler cross country once which was just about getting round: loved it.
      7. If feasible take up and improve at another sport/event, e.g., I went through a phase of rowing for a month or two which helped me get my appetite for training back.

      One thing is for sure, you definitely have not reached your best yet. You have perhaps just plateaued and we just need to change something in order to move forward again.

      Best of luck,

  4. ganesh says:

    Which exercises do daily for 5k & 10k…? Please reply sir…..