Event Groups: 800m and longer

The Summer Base Training Phase for high school distance and cross country runners is the approximately 12 weeks between the end of spring Track & Field season and the beginning of fall Cross Country season or fall training. For most high school teams, this period runs from late May until late August. For customized training plans specific to your schedule, you can always Contact Us for special consultation and pricing.

The primary focus during the Summer Base Training Phase is endurance. The athlete with a solid foundation will be able to not just finish the cross country season but peak at the end of it. Endurance workouts focus more on volume and less on speed. They also must be “portable,” as athletes are often traveling with friends and family for vacation, working a summer job and not attending regular daily practices with a team.

Start this phase slowly after at least a week off at the end of the last track and field competition, and work up at a rate no more than 10% a week to 40-60 miles, depending on the athlete’s experience, durability and commitment.

What’s included:

– Basic philosophy of the training “phases” contained in a year of high school middle distance and distance training and competition

– How to determine tempo run pace, mile pace, 5k pace, which inform workout paces

– 3 mileage “tracts” to accommodate new and experienced runners. Runners will start at 20, 25 or 30 miles per week and move up gradually throughout the 12 weeks to 43, 55 and 64 miles per week

– Detailed workouts and mileage for each day throughout the 12 weeks for each of the three tracts

– An appendix of core and drill references

– PDF format, one week per page. Printer-friendly.

Total Cost: $67

To receive a full 12-week Summer Base Training Plan for high school distance runners, please click “Pay with Card” below. Once payment is received, the plan will be emailed to you in PDF format within a couple of days. Please contact us if you have any questions.