Jason ThomsenAll plans by this Coach
12 weeks of fun!!
This plan should be done a week or two following the end of the school year and will take you pretty close to the beginning of school in the fall. (12 weeks)
This is a training plan for high school athletes who are in their junior or senior years of high school. This plan is for runner's who have at least a few seasons of high school running under their belt. This plan introduces a little more speed and some more mileage than the other high school summer plans.
The goal of summer miles 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 30 miles per week and peaks just above 50. I'm a firm believer than the majority of young runners, especially those in high school, do not need to run more than 50-60 miles per week, max. (Notice that I say the majority, not all runners). 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 with an occasional 20 minute tempo run throughout the 12 weeks.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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