5K - Sub 16:00
Plan Length: 12 Weeks
This plan is for high schoolers who have run around 16 min. or faster in 5k XC and are looking to take another step forward in performance. This plan is structured for those that have run at least 40-50+ miles in the past. With a focus on strength this plan was written by Aaron Templeton who, while in high school ran 14:35 in XC and had 2 top ten finishes at the Footlocker National Championships.
This plan is structured to maintain strength from summer training and build upon that. Moving towards championship season the athlete moves to sharpening workouts to capitalize on the strength gained over the season. Aaron uses safe, sustainable training tactics that will allow athletes to succeed both now and later in their careers.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy Run w/ Strides- 45 min.
Easy Run w/ addition of 6-10 X 20 sec. strides in the middle of the run. (Should be done continuously; like a fartlek)
Strides- Meant to develop neuromuscular responses to the legs as well as break up stiffness present from easier efforts. Should never be excessively taxing on the body (if you feel sore following completion of strides you have gone too hard.) Run around 800m-Mile effort (smooth, focus on form, NO STRAINING) Always perform around 20-30sec at a time with at least double the time of rest but no more than a minuet and a half between 2 strides. You should perform between 6-10 strides. As a rule of thumb once you have reached 6 strides its dealer’s choice as to how many are completed. Once you feel fast and smooth, call it.
Planned: 45:00
Run - Race Protocol
IF RACING ON ANY GIVEN WEEK DO THE FOLLOWING:
4 days from race: reduce reps and speed or run a 2 mile easy tempo and a 1min. 30 sec. very hard rep (800m-600m effort).
3 days from race: 45 min. run very east
2 days from race: 30 min. run with 6-10 strides within the run
1 day from race: 25 min. with 6-10 strides
Race Day: 20 min warm up, 15 min. from the gun 1x 1min blow out (800-mile effort), then strides to comfort
Planned: 1:00
Run - Threshold- 4 Miles
1 Hour run including:
Warm: 20 min. warm up
Workout: 4mi. @ threshold pace
Cool Down: to completed time
***Threshold effort indicates a section of workout where the goal should be to run at an effort that is at the max of what you can evenly sustain for a 10 mile race. (The key is to frame the mind to think of this effort as what can be accomplished at the time, location, elevation, and weather conditions. For example, if you feel you could run 5:20 pace for 10 miles in perfect weather, terrain, at sea level, but you are working out on hilly dirt road at elevation you can not match that pace. Therefore you would pull back to a slower pace that your could sustain on that day.)
Planned: 1:00:00
Run - Easy Run- 45 min.
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 45:00
Run - Easy Run- 1 Hour
Easy runs should be just that, easy. Males at altitude (5,000ft or more) should not exceed 7min/mile pace and 6:45 for those at sea level. Females should not exceed 7:30 at altitude (5,000ft or more) and 7:00 at sea level. A good rule of thumb is if you can’t keep a conversation you are going too hard. Easy days allow for physical and aerobic adaptation from workout days to occur. If you continue to push you will not allow your body to catch up from the previous hard session.
Planned: 1:00:00
Run - Easy Run w/ Strides- 45 min.
Easy Run w/ addition of 6-10 X 20 sec. strides in the middle of the run. (Should be done continuously; like a fartlek)
Strides- Meant to develop neuromuscular responses to the legs as well as break up stiffness present from easier efforts. Should never be excessively taxing on the body (if you feel sore following completion of strides you have gone too hard.) Run around 800m-Mile effort (smooth, focus on form, NO STRAINING) Always perform around 20-30sec at a time with at least double the time of rest but no more than a minuet and a half between 2 strides. You should perform between 6-10 strides. As a rule of thumb once you have reached 6 strides its dealer’s choice as to how many are completed. Once you feel fast and smooth, call it.
Planned: 45:00
Run - Long Run- 1 Hour 20 min.
Long runs should be roughly 20-25% of your weeks total milage. Long run goals are to force the body to learn to use carbohydrates and red blood cells more efficiently. (Capillaries and mitochondria become more dense) You should try to run the time allotted without stopping. If desired, attempt to take in some sugars and electrolytes before the last 20% of the run. This will speed up recovery time after the session. However attempt to not take in earlier than the last 20% of the run this allows for the body to learn to continue without fuel.
Planned: 1:20:00
Cross Training - Cross Train or Off
Easy Day built in for either cross training (aqua jogging, biking, or elliptical) or to take off.
*** If taking the day off try to go for a walk and get some good stretching and rolling in after you are done.
Planned: 30:00
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