I need to get a detailed 10-week program (reps/sets) please use any kind of charts to help illustrate. Disscusssion of any fitness test or methods of evaluation used to asses the person. Recommendation regarding specific conditions the person may have. Nutritioal strategises, if applicable with a ratonale for you choices. The case study is on a High school male of female cross-country runner.

Optional Information:
Age: 14-18

Already Tried:
basic study