Go all in for 2026. Purchase a training plan and get 25% off Premium at checkout for a limited time.
Browse More Plans

Base Training Plan for High School Athlete

Browse More Plans

Base Training Plan for High School Athlete

Author

Hammer & Axe LLC

All plans by this Coach

Length

4 Weeks

Plan Description

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

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:15:00 01:10:00
X-Train x1
01:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
05:15:00 01:10:00
X-Train
01:00:00 01:00:00

Training Load By Week


Hammer & Axe LLC

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.

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.

Bundle Premium—

Save 25%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$101.24 USD for the first year, billed yearly.

Bundle Premium—

Save 20%

Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.

$107.99 USD for the first year, billed yearly.
$40.00 - Buy Now Buy with Premium Bundle