High School Base Building (coming from no running for several weeks)
Author
KC Endurance
All plans by this CoachLength
8 Weeks
Typical Week
4 Run, 2 Strength, 1 Day Off, 1 X-Train
Longest Workout
1:15 hrs
Plan Specs
running beginner intermediate base period
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Summary
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.
Stats
Sample Day 1
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
Going for the same thing as yesterday's run. Just a nice, slow 20 minutes of running.
Sample Day 3
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
Easy running for 20 minutes.
Sample Day 5
Get in an alternate activity other than running for 30 minutes. It can be cycling, swimming, elliptical, or even a walk.
Sample Day 6
Very easy running for 30 minutes. This will get a little more intense next week.
Sample Day 6
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