We haven’t raced in 9 months and now its looking like the start of our season is going to be delayed again. What do you guys think of this plan to keep developing base without going too crazy or getting too boringly repetitive... High School
Mon: Long 20-25 percent weekly mileage. Could add some intensity depending on the week
Tue: recovery day. 20-40 minutes or so very easy, depending on level of kid.
Wed: Speed development day. Short run + Hill sprints, or short sprints, or 100-150s at 400 pace. Possible double for mor experienced runners
Thu: threshold development day. Either 20 min threshold, fartlek at CV type effort, or longer slower tempo. + small volume of 200-400m reps at 1600 pace, full recovery. Higher mileage kids could double here
Fri: recovery, 20-40 min very easy
Sat: volume accumulation day. 1-2 runs. Another 15-20 percent of weekly total
Sun: off or very easy