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Jason Thomsen

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12 Weeks

Plan Description

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
42mi 11mi
Workouts Per Week Weekly Average Longest Workout
42mi 11mi

Training Load By Week

This plan works best with the following fitness devices:

Jason Thomsen

Running Secrets

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

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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:

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.

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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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