Hi all, I would like some experienced and knowledgeable input on the topic below. Please feel free to criticize and add input, opinions, past experiences, tip ect. The more the merrier, thanks in advance!
Topic: General 'Base Training' phase of cross-country and road running season straight after track and field session, for a competitive athlete in distances of 3-10km, who is 1500m track athlete in track season. (please note I'm outside US and therefore my seasons are the inverse.)
My Plan
-3 weeks active rest
-8 weeks base training
-8 weeks intensity training
-5 weeks of peak and racing
-3 weeks rest before track season
Active rest period: 1 week absolute rest, 1 week active rest (3-4 easy 10kms run and easy core gym), 1 week active rest (6-7 easy runs with strides and easy core gym)
Base training: 2-3 sessions per week, picking out important sessions and resorting to semi-sessions where applicable. Progressing from Sunday long run of 60min to 90min after 4weeks. Progressing from afternoon runs to adding easy morning runs 3x week, after a couple of weeks. Progressing mileage of 80km (50miles) to 100km (65miles). Adding a weight training program after 2 weeks of base training along with core training program, and gyming both strength and core twice a week. Strength training focusing on strength & strength endurance rather than power, include brief plyometrics drills for power. Rest day once a week either complete or with yoga. And everything in-between being easy runs.
Base training focusing on aerobic capacity and thus most sessions being continuous or with short rest. With a mixture of long reps, short reps and combinations. And occasional longer rest session aerobic capacity of faster running. Easy 14sec 100m strides 3-4 x week.
All of this setting up for a transition into training faster running and faster running aerobic capacity in next phase.