Free Training Calculator

Generate scientifically-based weekly mileage targets using modern block periodization methodology. Perfect for high school cross country teams.

Training Parameters

Peak Mileage Target Maximum weekly mileage (20-80 miles)

Build Weeks Total weeks including peak week (4-20 weeks)

Taper Weeks Weeks to taper after peak (1-6 weeks)

Supercycle Increase (%) Increase between cycle peaks (5-25%)

Weekly Progression Rate (%) Weekly progression within cycles (3-10%)

Training Schedule

Your personalized block periodization plan

Enter your parameters and click "Generate Training Plan" to see your customized schedule.

Modern Block Periodization Methodology

This calculator implements cutting-edge exercise science research optimized for high school athletes, providing superior adaptations compared to traditional linear periodization.

4-Week Training Blocks

Each supercycle follows a progressive pattern: baseline → +6% → +6% → +6% (peak) → recovery week (70-80% of peak).

Linear Progression

Sustainable 6% weekly increases within each cycle, proven safe for adolescent athletes while maximizing adaptation.

Recovery Integration

Built-in recovery weeks prevent overtraining and allow for supercompensation between training blocks.

Peak Optimization

Each cycle peak is strategically placed 10-15% below the previous cycle to maintain progression while allowing recovery.