High School Training Program for Athletes Between Cross-Country and Track Seasons - Beginner/Intermediate

Designed for high school athletes who wish to have a training program between cross country and track seasons.

By Andy Palmer, Ph.D.
As featured in the issue of Running Times Magazine

This program is set up for high school athletes who wish to have a training program between cross country and track seasons. The program outlined below is a base program. The purpose of base work is to condition the body and mind in many ways so that the athlete will be ready for the harder stuff when it is time. The important thing to remember is to not overdo the intensity of the mileage because that will leave you tired when it is time to work harder.

The beginner/intermediate HS program is designed for that athlete who wants to get better but is not out to win state titles. The very serious high school athlete who is willing to do the work and get the rest he or she needs should use the Advanced Program.

Note: If your coach has already set up a training program for you, use that program. Do not try to serve two masters, and your coach knows you better than I do.

All workouts are in miles, unless otherwise noted.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	3	5	3	5	3	off	6
Week 2	3	5	3	5	3	off	6
Week 3	3	5	3	5	3	off	6
Week 4	3	5	off	5	3	off	5
Week 5	3	5	3	5	3	off	6
Week 6	3	5	3	5	3	off	7
Week 7	3	5	3	5	3	off	8
Week 8	3	5	off	5	3	off	5
STAGE 2
Week 1	4	6	4	6	3	off	6
Week 2	4	6	4	6	3	off	7
Week 3	4	6	4	6	3	off	8
Week 4	4	5	off	5	3	off	5
Week 5	4	6	4	6	3	off	7
Week 6	4	6	4	6	3	off	8
Week 7	4	6	4	6	3	off	10
Week 8	4	5	off	5	3	off	5
Base work, when done correctly, sets up a progressive overload on the connective tissue, the biomechanical systems, the cardiovascular, the cellular, the muscular, the structural, as well as the psychological. Because it is a gentle progressive overload, the body is able to adapt as the process occurs, which builds up a great deal of potential for resistance for the body to withstand the harder work that comes later in the process. The program at left consists of two stages. Some athletes will only have time for one stage before starting indoor track; others won't run competitively until outdoor track season, so they will have more time to put in their base work. Don't worry about doing speed work at this point. You won't be sharp at the beginning of the season but you will be strong and ready to give your team, coach, and self the kind of effort that will help you get better throughout the season. Your goal is to develop as an athlete throughout the season and continue this process throughout your career. Running can be a lifetime activity and you can get better and better for years.

High School Training Program for Athletes Between Cross-Country and Track Seasons - Beginner/Intermediate

Designed for high school athletes who wish to have a training program between cross country and track seasons.

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