This is an 8-Week Summer training plan for a Highschooler who wants run around 17:30 (or just sub 17:30) in the 5k by the end of their Cross Country season. It is assumed that the Highschooler has experience in distance running, and that it is not their first season. This should be the 8 weeks before their first official school practice. The focus of summer training is to build a base, not to do fast and hard workouts. You should not be feeling exhausted after any of these efforts.
IMPORTANT Terms/Paces:
-Easy Run Pace: 7:25 - 8:20 mile pace
-Strides: "Feel Good Fast". These are much faster than your easy run pace, but are not sprints. Think mile race pace effort. Always take 1 100m slow jog as rest in between strides (or 45sec-1 min).
-Warmup: Should be around the same pace as easy run pace
-Cooldown: Slower than easy run pace, really want to feel like you're recovering.
-Long Runs: should normally be the same as an easy run in regards to pace. However, make sure to check the notes for any pace changes.
-Hills: If you cannot find a hill, just do the same amount/length of strides prescribed somewhere flat - but go a tad faster.
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.