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Jason Thomsen

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12 Weeks

Plan Description

12 weeks of fun!!

This is a training plan designed for high school athletes entering into their freshman or sophomore years of school. This plan is ideally for runner's who have about 1 full year or less of high school running under their belt.

The goal of this summer miles plan is to establish a solid base and increase the aerobic capacity needed to compete in the fall during XC season. You'll notice there aren't a ton of speed workouts (typically 1 per week) and 3 days of drills and striders per week.

The plan starts around 13 miles per week and peaks close to 37. Basically, there is a nice gradual increase in mileage to get you ready and fit for more specific speed work during the season.

There is a 5k time trial at the end of the plan.

The most important thing to remember with this plan is consistency. You don't have to hit all 6 days of running every week, but the more consistent and continuous you run, the better off you'll be in the fall.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
28mi 7mi
Workouts Per Week Weekly Average Longest Workout
28mi 7mi

Training Load By Week

This plan works best with the following fitness devices:

Jason Thomsen

Running Secrets

Sign up for Premium Monthly Coaching!
I help runners of all abilities achieve new personal bests by providing evidence-based coaching strategies without fear of getting hurt or burning out.

Coaching Services:

  1. Custom Training Plan, 2) Strength training plan 3) Cross-training plan, 4) Nutritional guide/plan, 5) Unlimited contact & messaging 7) 30-day money-back guarantee.

My promise is you will become healthier, faster, and stronger as a runner, no matter what distance you are training for.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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