Beginner Summer Training

This program is set up for high school athletes that wish to have a training program for the summer season. During the summer, high school athletes should strive to get rested and strong for the cross country season. This means psychologically as well as physiologically. For this reason you should not race--you will get plenty of racing during the cross country season, and we want you hungry! 

This first build up is for someone entering high school or just beginning to run. My advice to you is to not overdo. Very few athletes that train hard before high school make it to and through college without major problems including total withdrawal from the sport. Sometimes the best strategy is time off. For you athletes that are just beginning we want to build the aerobic system and toughen up bones, muscles, and connective tissue. You do this by gently and consistently laying a base.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	This is a schedule that will help you be ready to give your team, coach, and self the kind of effort that will help you get better throughout the season. Your goal is to develop as an athlete throughout the season and continue this process throughout your career. Running can be a lifetime activity and you can get better and better for years.
Week 1	3	off	3	off	3	4	off
Week 2	3	off	3	off	3	4	off
Week 3	3	off	4	off	3	4	off
Week 4	4	off	4	off	4	5	off
Week 5	4	off	4	off	4	5	off
Week 6	4	off	4	off	4	5	off
Week 7	3	off	3	off	3	4	off
Week 8	4	off	4	off	4	5	3
Week 9	4	off	4	off	4	5	3
Week 10	3	4	off	4	3	5	3
Week 11	3	4	off	4	3	5	3
Week 12	3	4	off	4	3	5	3