HS Junior Summer XC Base Training (BOB HODGE)

High School Running High School Training

9 years ago 05/30/2014 12:14pm EDT

Is this a good plan to follow if I'm aiming for a 16:45 5k in season?

BOB HODGE BASE TRAINING

Training Period: 10 weeks.

Train HARD and well for 10 weeks, win EASY later.

------------------------------------------------Weeks 1&2.

MON: a.m. 4m run

p.m. 4m run

TUES: a.m. 4m run

WED: a.m. 4m run

p.m. 4m run

THURS: a.m. 4m run

FRI: a.m. 4m run

p.m. 4m run

SAT: a.m. 4m run

SUN: a.m. 8m run

-----------------------------------------------Weeks 3 thru 7

MON: a.m. 4m run

p.m. 6m run,

10x150m strides, slight incline.

TUES: a.m.4m run

p.m.4m run

WED: a.m. 4m run

p.m. 6m run

10x150m strides, slight downhill.

THURS: a.m.4m run

p.m.4m run

FRI: a.m. 4m run

p.m. 6m run

10x150m strides, slight incline.

SAT: a.m.4m run

p.m.6m run

SUN: a.m.10-12m run

----------------------------------------------Weeks 8-10.

MON: a.m.4m run

p.m.6m run.

TUES: a.m. 4m run

p.m. 2m run, strides, 10x200m on track. 35avg.or slower. 200m recovery.

2m warmdown.

WED: a.m.4m run

p.m.4m run

THURS: a.m. 4m run

p.m. 2m run, strides, 3x1mile on track. 5:00-5:30. 400m recovery jog.

2m-warmdown.

FRI: a.m.4m run

p.m.4m run

SAT: a.m. 4m run

p.m. 6m run

SUN: a.m.12-15m run

Notes:

Map out a couple of 4-5m routes preferably on dirt roads or trails for that EVERY DAY morning run. The key to this 10 weeks is consistency & twice daily running.

Your average pace should be around 7:00 but don't fret over that, just cover the distances reasonably comfortably.

There are no PLANNED tempo runs. As your fitness level improves with the consistent training I am sure that you will one evening find yourself moving well and feeling effortless. That is the time to go with it and have a moderately hard run, but not so hard that you have trouble with the next days session.

Some adjuncts to your running:

Weight training, upper body. Nautilus or free weights. Low weight, high reps. (this can help but is not a necessity)

Light swimming, leg kicks and jogging are great flexibility exercises.

Walking or light running barefoot at the beach or on grass as well are good strength builders.

The strides in the schedule should sometimes be done on grass, vary the surfaces for this workout.

I believe that if you follow a schedule like this you will be prepared for any workout that your coach will devise for you. Summer training is the key component for a student athlete. Find some like minded individuals in your neighborhood and have fun with it.

A low key road race or two at distances from 1m to 10k are acceptable as well.

http://www.bunnhill.com/BOBHODGE/BaseTraining.htm

9 years ago 05/30/2014 12:19pm EDT

re: Quik

Looks like a pretty good plan to me. Not sure you have to do all the doubles - you could single some of those days.

I am not a fan of speedwork at all over the summer. If you are getting randy, do a long tempo run or a few pickups.

Your goal is to be a stud in late October and early November, so never lose sight of that.

9 years ago 05/30/2014 12:29pm EDT

re: COACH RX

Of course it is good training. My only comment, if you are trying for 16:45 XC is that

p.m. 2m run, strides, 3x1mile on track. 5:00-5:30. 400m recovery jog.

should read

p.m. 2m run, strides, 3x1mile on track. 5:30 no faster. 400m recovery jog.

9 years ago 05/30/2014 1:34pm EDT

re: COACH RX

Thanks for the advice you two. I'm just a little wary of how many shorter runs (i.e. 4 mi.) there are and there ability to build adequate speed and endurance. Will I be fine with all the relatively short runs?

9 years ago 05/30/2014 1:43pm EDT

re: Quik

I've been trying to work doubles into my schedule, and while I would prefer to do more than 4m in the morning, that's all I have time for right now.

Two points I will note:

-I'm noticing improvements even with the simple addition of a 4m run in the AM.

-The summer heat can be brutal. I could handle 6m in the AM now, but once it's 75 and humid in the morning, I'll probably be ok sticking with 4m.

I don't want to speak for Bob Hodge, but it seems like his plan as it's laid out is focused on staying healthy and aerobic development.

9 years ago 05/30/2014 3:06pm EDT

re: Quik

speed 3 days with 10x150m strides

endurance:

"There are no PLANNED tempo runs. As your fitness level improves with the consistent training I am sure that you will one evening find yourself moving well and feeling effortless. That is the time to go with it and have a moderately hard run, but not so hard that you have trouble with the next days session."

9 years ago 05/30/2014 6:55pm EDT

re: I.C.Weiner

I.C.Weiner wrote:
I've been trying to work doubles into my schedule, and while I would prefer to do more than 4m in the morning, that's all I have time for right now.
Two points I will note:
-I'm noticing improvements even with the simple addition of a 4m run in the AM.
-The summer heat can be brutal. I could handle 6m in the AM now, but once it's 75 and humid in the morning, I'll probably be ok sticking with 4m.
I don't want to speak for Bob Hodge, but it seems like his plan as it's laid out is focused on staying healthy and aerobic development.

Because 75 is brutal.

9 years ago 05/30/2014 7:42pm EDT

re: COACH RX

Strides aren't speed work.

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HS Junior Summer XC Base Training (BOB HODGE)

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