Intermediate Summer Training

This program is for those high school athletes that have some background but want to take it up a notch next season. The first step is to recover from the season just finished. You may not want to do this. You may have had a great season and can't wait for training for the fall, or you may have had a bad season and feel that you have something to prove. It doesn't matter; champions do what they need to do when they need to do it. Right now the first step is to recover mentally, emotionally, and physically. So take a week or two off. Once that is done here is the progression.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mileage should be steady and at conversational pace--you are building your aerobic system, not your anaerobic system. If possible, do this phase on trails as much as possible, and over hilly terrain two or three times per week. Run with teammates if it is possible, or find other groups to join. Do not race workouts, you are preparing to get ready. The real getting ready starts when you join the team for structured training. Be patient--good things take time, and there is no substitute for a good base.
Week 1	4	6	off	6	4	7	off
Week 2	4	6	off	6	4	8	off
Week 3	4	6	off	6	4	8	off
Week 4	4	7	off	7	4	9	off
Week 5	5	8	off	8	5	10	off
Week 6	5	8	off	8	5	10	off
Week 7	5	8	4	8	5	10	off
Week 8	5	8	4	8	5	10	off
Week 9	5	8	5	8	5	12	off
Week 10	5	8	6	8	5	12	off
Week 11	5	8	6	8	5	12	off
Week 12	5	8	off	8	5	10	off