Enterprise · 5,318 ft
A 1:21 half and a sub-38 10K, built around weeks that are 60 miles and weeks that are zero.
Free download. The block I’m using to go under 3:00
- Full current sub-3 St. George block
- A shorter cut of that same block
- Real weeks, including zeros
About
- 1:21 half · sub-38 10K · 70-mile weeks and 0-mile weeks
- Enterprise, 5,318 ft · coaches 6th–8th XC · full life
- St. George Marathon, Oct 3, 2026 — sub-3
How this training actually works
This is not a camp plan. It is training for a full life at about 5,300 feet in Enterprise, Utah — agency work, school, kids, and coaching 6th–8th grade cross country in the same week as the miles.
A 1:21 half and a sub-38 10K sit next to weeks that look like a block and weeks that look like nothing. Some Mon–Sun weeks land near 60. Some land at zero. Both stay in the log. Missed miles stay missed.
Quality fits when the week holds — often one hard day, not five. Easy stays easy at altitude. The long is protected when life allows and cut when it does not. After a gap: no makeup long, no jump from near-zero toward 70.
St. George on October 3 is the A goal — sub-3, 6:52 on the sheet. You start the race near this elevation and lose about 2,500 feet into heat. The plan has to survive a cut week without revenge volume.
Log the week that happened. Keep speed for the days that can hold it. Come back from zeros without a hero rebound.
FAQ
Can you train for a sub-3 with a job and kids?
Yes if the plan expects interruption. Miles fit in leftover time. One quality day when the week holds. The long shrinks before makeup work. School, a solo agency, and coaching 6th–8th XC are part of the week. Sub-3 still needs volume and some speed. It does not need an unbroken streak.
How do you train at 5,300 ft for St. George?
Home is about 5,318 feet. The St. George start is near 5,240. The finish is near 2,680 — net downhill into heat, not a flat same-altitude race. Work here: easy effort (watch pace is slower than sea level), controlled downhill, heat honesty. Race plan is even effort, 6:52 on the sheet.
What do you do after a 0-mile week?
Do not stack the missed long. After 0–10 days off when you are not injured: easy 20–40 minutes for two days, off or walk on day three, easy with optional short strides on day four. No long and no workout in those first four days. Later long capped at about 50–60% of the last real long. Quality returns in week 2.
What is in the free plan?
The PDF is the current sub-3 St. George block plus a shorter cut of the same block. It is built from real weeks, including zeros. Download is the form at the top of this page — not the app trial.
Desk workouts vs easy runs?
Desk sessions cover hours when a run will not fit. They do not replace the long or quality. Easy runs stay conversational at altitude. When the calendar dies, some contact beats zero — a short easy, kids’ practice miles, or a desk block in the app.
-
Bryce -
After -
Corral
14 days free
Workouts and meals for the hours you actually have. Desk sessions included.
Not my St. George PDF — that’s above.
