HS kid program

new coach wrote:

Ok so im kinda new to this. I have a pretty good background for mid distance but not quite for distance. I have a highschool sophomore with prs of 4:51 and 10:31 in mile and 2 mile. He did nothing over the summer except lift with football team, he just got done with football and will have 5 1/2 weeks in between football and basketball.

So what would be a sample training week?

m- long run like 2-4miles?

t- tempo type like 5x1000 or 2000's or 800's

W- Easy run 3miles?

T- Tempo type 400's 600's 800's???

F- Fartlek, 15minutes, 1 min hard, 1 min easy???

S- easy run 2-4 miles or 30min??

S- Rest

Also do core everyday and what would strength training be like? quick lifting sessions of 30min? circuit type lifting? or just bodyweight exercises? please help me out as i think i have a grasp of this but dont know for sure

newname wrote:

If he did these times as a frosh then he has some pretty good talent. He will likely quit football for XC next year, and unless he is going to play varsity as a junior (and actually get minutes) he will quit basketball too.

He should quit to concentrate on XC and track, unless he really loves football and basketball.

Anyway, it doesn't matter what he does as it will all wear off over basketball season.

And you are WAYYYY-overthinking this training. If you get him to run this you will be way ahead of most HS sophomores.

M: 5-8 mi easy with other distance kids - lifting afterwards. Make sure they don't race each other. have them aim for 6:00-7:00 pace depending on the duration.

T: day off or cross-training or basketball training. He is AFTER ALL going to play basketball next NOT RUN.

W: 5-8 mi easy (35-60 minutes) - weights afterwards

Th: same as Tues

F: 5-8 miles easy - weights afterwards

S: have your 1600/3200 guys do a hard run of 5-10 miles, and have them do something fun together afterwards.

Su: depends on how long you went the day before. if you went short - go 10 miles easy. If you went long - go 5 miles easy.

He has no ability to run every day yet. He just got off of football. If you have him run that sched he will hate running before basketball finishes him off.

He should be able to go 4:35/9:50 this year. I did those times after running 4:50/10:25 as a frosh.