just for me - training schedule, off season (article)

FOR THE BEGINNER/INTERMEDIATE HIGH SCHOOL ATHLETE

Base work, when done correctly, sets up a progressive overload on the connective tissue, the biomechanical systems, the cardiovascular, the cellular, the muscular, the structural, as well as the psychological. Because it is a gentle progressive overload, the body is able to adapt as the process occurs, which builds up a great deal of potential for resistance for the body to withstand the harder work that comes later in the process.

The program at left consists of two stages. Some athletes will only have time for one stage before starting indoor track; others won't run competitively until outdoor track season, so they will have more time to put in their base work.

Don't worry about doing speed work at this point. You won't be sharp at the beginning of the season but you will be strong and 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
5
3
5
3
off
6

Week 2
3
5
3
5
3
off
6

Week 3
3
5
3
5
3
off
6

Week 4
3
5
off
5
3
off
5

Week 5
3
5
3
5
3
off
6

Week 6
3
5
3
5
3
off
7

Week 7
3
5
3
5
3
off
8

Week 8
3
5
off
5
3
off
5

STAGE 2
Week 1
4
6
4
6
3
off
6

Week 2
4
6
4
6
3
off
7

Week 3
4
6
4
6
3
off
8

Week 4
4
5
off
5
3
off
5

Week 5
4
6
4
6
3
off
7

Week 6
4
6
4
6
3
off
8

Week 7
4
6
4
6
3
off
10

Week 8
4
5
off
5
3
off
5