8 Week High School Base Training (Runners starting from some running 3 or more days per week)
Author
KC Endurance
All plans by this CoachLength
8 Weeks
Typical Week
6 Run, 2 Day Off, 2 Strength
Longest Workout
1:30 hrs
Plan Specs
running 5km intermediate advanced base period
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Summary
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.
Stats
Sample Day 1
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
Easy 45 minutes of running. Can be broken into two runs.
Sample Day 3
Easy 30 minutes of running. Finish with 4 x 10 second sprints. Take big rests between sprints.
Sample Day 5
Easy 30 minutes of running. Finish with 4 x 10 second sprints. Take big rests between sprints.
Sample Day 6
Easy 45 minutes of running. Can be broken into two runs.
Sample Day 9
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
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!