8 Week High School Base Training (Runners starting from some running 3 or more days per week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:07

For the high school runner looking to build a solid base of fitness prior to the racing season. It is designed for the runner already putting in 3 or more days per week of running. The program begins with basic endurance and basic speed and progresses them over 8 weeks to lengthen speed and build stamina.

Sample Day 1
0:30:00
First Day

It's very important to keep the next couple of weeks very slow and build mileage. You will be adding new stresses to the body that takes two to three weeks to adapt to. Start slow and build into faster runs.

Today, get in an easy 30 minutes of running at a very comfortable pace. Feel free to keep this at a jog.

Sample Day 2
0:45:00

Easy 45 minutes of running. Can be broken into two runs.

Sample Day 3
0:30:00

Easy 30 minutes of running. Finish with 4 x 10 second sprints. Take big rests between sprints.

Sample Day 5
0:30:00

Easy 30 minutes of running. Finish with 4 x 10 second sprints. Take big rests between sprints.

Sample Day 6
0:45:00

Easy 45 minutes of running. Can be broken into two runs.

Sample Day 9
0:45:00
Alternations

Start with a 15 minute warmup jog, then do 15 minutes of alternating 1 minute @ 5k effort with 3 minutes at a steady pace (not a jog). Finish with a 15 minute jog cooldown.

Sample Day 13
0:45:00
Fast Finish Long Run

45 minutes of total running. Keep the first 35 minutes comfortable, then push the last 10 minutes at a medium hard effort. Be sure to not race it though!

Jeremy Hammer
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KC Endurance

KC Endurance is an online and small group training business for individuals wanting to begin a running program or to improve on their current running ability. Get help from a coach in building your fitness and performing better than your best for any race distance 5k to Marathon.

Services include Online Coaching, Group Training, and Strength and Conditioning, as well as a personal pacing guide for local Kansas City races.