High School Base Training Plan
4 Week Aerobic Foundation Phase (800m–5k)
Who It’s For:
High school runners (freshman–senior) looking to build a strong aerobic engine before track or cross country season. Ideal for athletes focused on the 800m, 1600m, 3200m, or 5k.
Purpose of the Base Phase
Base training is about building durability, aerobic strength, and consistency. This phase lays the foundation for faster race-specific training later in the season.
Mileage: 30-35 a week.
Sample Week:
Monday – Easy Run + Strides
Tuesday – Hills or intervals
Wednesday – Cross Training
Thursday – Easy + Strides
Friday –Threshold work
Saturday – Easy jog
Sunday – Long run
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.