High School Base Building (coming from no running for several weeks)

Average Weekly Training Hours 03:41
Training Load By Week
Average Weekly Training Hours 03:41
Training Load By Week

Built for the high school runner that is coming off of no running at all or has not run for several weeks. This plan is made to safely increase training load and basic speed to prepare them for a great season of racing.

Sample Day 1
0:20:00
Easy Running

Starting off with the basics for the first couple of weeks, the goal is to just get some easy pounding on your legs and get used to some low grade stress. Your body will adapt fairly quickly over the next several weeks with very easy running, so be sure to not push the fitness at this point in time or injury may follow very quickly.

Keep today at a jog. Just aiming for time on your feet.

Sample Day 2
0:20:00
Easy Running

Going for the same thing as yesterday's run. Just a nice, slow 20 minutes of running.

Sample Day 3
0:10:00
Strength Training

Very easy strength work. This shouldn't take long at all. Keep all strength work to one set today. This will increase about every 2 weeks.

Do 1 set of the following:

* 20 Squats with just body weight
* Push-ups to failure
* Bent Rows with 15% of body weight
* 20 Alternating Lunges
* 20 Skips for distance

Sample Day 4
0:20:00
Easy Running

Easy running for 20 minutes.

Sample Day 5
0:30:00
Alternate activity

Get in an alternate activity other than running for 30 minutes. It can be cycling, swimming, elliptical, or even a walk.

Sample Day 6
0:30:00
Easy Running

Very easy running for 30 minutes. This will get a little more intense next week.

Sample Day 6
0:10:00
Strength Work

Very easy strength work. This shouldn't take long at all. Keep all strength work to one set today. This will increase about every 2 weeks.

Do 1 set of the following:

* 20 Squats with just body weight
* Push-ups to failure
* Bent Rows with 15% of body weight
* 20 Alternating Lunges
* 20 Skips for distance

Jeremy Hammer
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KC Endurance

KC Endurance is an online and small group training business for individuals wanting to begin a running program or to improve on their current running ability. Get help from a coach in building your fitness and performing better than your best for any race distance 5k to Marathon.

Services include Online Coaching, Group Training, and Strength and Conditioning, as well as a personal pacing guide for local Kansas City races.