Summer XC
A 12-week preseason curriculum for base training, heat, morning runs, long runs, camp, and preseason XC habits.
Builds consistent summer fueling before school and official XC racing begin.
Choose the starting move
Decide whether to open current week now, inspect this 12-week season map first, or tune a brand-new season.
Most coaches
Open the saved current week now
Use the auto-resolved week first when the season is already moving and you need the next send-ready package.
Planning pass
Inspect the season map first
Browse the weekly blocks in order when you want the bigger seasonal rhythm before opening one week.
Reset only
Tune season before Week 1
Only move the saved starting point when this team is launching a true brand-new season from Week 1.
Start in 60 seconds
1. Quick start: open current week
Use the current-week shortcut first, then move in order from there.
2. Open one week only
The week page tells you what to send, what to say, what to share, and what to do next.
3. Follow the steps and move on
You do not need to build anything from scratch or read the full season before using it.
Browse all 12 weeks for this season when you are planning ahead, but keep weekly execution anchored to the current-week shortcut for day-to-day coaching.
Weeks 1-4
Weeks 1-4 build the summer base and fix the habits that usually fall apart first.
Week 1
Early summer or the first true base weekReset expectations so athletes eat enough for summer training instead of treating summer like a casual cut phase.
Inside this week
Week 2
When summer runs start early or athletes add morning sessionsBuild a simple pre-run breakfast habit before athletes normalize doing morning runs on an empty tank.
Inside this week
Week 3
When summer temperatures or humidity start to matterSet a real heat and hydration standard before athletes get into trouble trying to catch up after practice starts.
Inside this week
Week 4
When the team is training in the afternoon or after long day gapsFix the lunch-to-practice gap before it becomes the default way athletes train.
Inside this week
Weeks 5-8
Weeks 5-8 deal with load, long runs, doubles, and the fatigue checks coaches usually need by mid-summer.
Week 5
When the team stacks hard days, lifts, or run/lift combinationsMake post-session recovery automatic before back-to-back training blocks expose poor recovery habits.
Inside this week
Week 6
When long runs become a true weekly stressorTeach athletes and families that long-run days are different from short easy days and deserve a different fueling plan.
Inside this week
Week 7
Before camp, team retreat, or any two-session summer blockGive families a concrete plan for camp or double-day weeks so athletes do not rely on random snacks and venue food.
Inside this week
Week 8
When mileage rises or athletes start looking flat before the season even startsPush families to address fatigue and possible iron concerns early instead of waiting until racing is underway.
Inside this week
Weeks 9-12
Weeks 9-12 organize the transition into school, preseason systems, and the first real racing rhythm.
Week 9
Before official team rhythm gets busierTurn the environment into an ally by making simple fuel visible and easy to use.
Inside this week
Week 10
As summer training collides with school routinesTranslate the summer fueling habits into a school-day routine before the season feels rushed.
Inside this week
Week 11
Before the season officially starts and before warning signs get normalizedGive families clear performance-first language for low energy availability, bone stress, and menstrual red flags.
Inside this week
Week 12
Right before the first preseason race, time trial, or rust-busterLock in a calm first-race routine before the season opens.
Inside this week