After too much reading and planning, I've finished planning out two phases of training (which will last through most of the summer). For those willing, take a look at it and please let me know if there is something that you see might need to be changed. This is my first time being a distance coach, so I will take all the advice and perspectives into thought.
I def. appreciate your input.
Info:
- It's for cross country season.
- Though I have a detailed plan, progression will be individual and dependent on what the athlete can handle.
- So look at it as an "ideal" scenario.
- There will also be core and strength exercises mixed in.
- Most of the running will be on grass/dirt
Key:
- All single numbers without a rest or anything afterwards are mileage numbers meant to be ran at an easy pace. So if it reads "6/27 4 + strides", it means that on that day, the workout is 4 miles easy plus strides.
- Everything in parenthesis is rest.
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Plan:
------Phase 1----------
Week 1 (about 29 miles)
5/14 30 min
5/15 30 min
5/16 4.5
5/17 4.5
5/18 30 min
5/19 5
5/20 30 min
Week 2 (31 miles)
5/21 4
5/22 4
5/23 5
5/24 4
5/25 4
5/26 4
5/27 6
Week 3 (33 miles)
5/28 4
5/29 5
5/30 5
5/31 4
6/1 4
6/2 5
6/3 6
Week 4 (40 miles)
6/4 5 + strides
6/5 5 + strides
6/6 6
6/7 5 + strides
6/8 5 + strides
6/9 4
6/10 9
Week 5 (40 miles)
6/11 5 + strides
6/12 5 + strides
6/13 6
6/14 5 + strides
6/15 5 + strides
6/16 4
6/17 9
Week 6 (40 miles)
6/18 5 + strides
6/19 5 + strides
6/20 6
6/21 5 + strides
6/22 5 + strides
6/23 4
6/24 9
------Phase 2----------
Week 1 (48 miles)
6/25 2 + 8x400(400 jog) + 3x200(200 jog) + 2
6/26 4 + strides
6/27 4 + strides
6/28 2 + 4xmile(1min rest) + 2
6/29 4 + strides
6/30 2 + 6x1000(3min jog) + 2
7/1 11
Week 2 (48 miles)
7/2 5 + strides
7/3 2 + hills + 2
7/4 5 + strides
7/5 5 + strides
7/6 2 + 25min Tempo + 2 (continuous)
7/7 5 + strides
7/8 11
Week 3 (48 miles)
7/9 2 + 8x400(400 jog) + 3x200(200 jog) + 2
7/10 4 + strides
7/11 4 + strides
7/12 2 + 4xmile(1min rest) + 2
7/13 4 + strides
7/14 2 + 6x1000(3min jog) + 2
7/15 11
Week 4 (56 miles)
7/16 6 + strides
7/17 2 + hills + 2
7/18 6 + strides
7/19 6 + strides
7/20 2 + 30min Tempo + 2
7/21 6 + strides
7/22 13 (or 90 minutes)
Week 5 (56 miles)
7/23 2 + 4x200(200 jog) + 9x400(400 jog) + 2
7/24 5 + strides
7/25 5 + strides
7/26 2 + 5xmile(1 min rest) + 2
7/27 5 + strides
7/28 2 + 7x1000 + 2
7/29 13 (or 90 minutes)
Week 6 (56 miles)
7/30 6 + strides
7/31 2 + hills + 2
8/1 6 + strides
8/2 6 + strides
8/3 2 + 30min Tempo + 2 (Continuous)
8/4 6 + strides
8/5 13 (or 90 minutes)