Next Week's Training

I will be posting the next week's training on Friday of each week (except when I don't ;-) ). The training plan will be kept at the weekly level of granularity so that you can each fit the runs into your schedule. If you ever have a question about the training plans, you may contact me several different ways, in decreasing speed of response: e-mail to my work e-mail address (linked from my Attackpoint profile), a comment in my AP log, a comment in your AP log, a comment on the blog entry.

Once again, I am dividing the plan into three categories: Beginner, Intermediate, Advanced. These are referring to your current running / fitness level, not just your running experience. For example, let's take a hypothetical new runner, going into 9th grade - call him Joe Freshman. He is a beginner, and should follow the Beginner schedule. The next year, he should probably be on the Intermediate schedule. The following year, if he has Varsity aspirations (either top 7 or 10 or 12, depending on the meet), Joe Freshman should probably follow the Advanced plan, unless he is coming off an injury, in which case he may want to follow the Intermediate plan for a while.

Also, note that there are ranges most of the time. This allows you some additional flexibility within a particular training plan - either to fit things into your schedule, or to be Intermediate-plus or Intermediate-minus.

Now, for next week's plan:

Beginner
1 "long" run (3.5-4 miles)
3 easy days of running (20-30 minutes; 2 of the days should be followed by 4-6 strides
2-3 days of X-training
3 days of core!

Intermediate
1 "long" run (4.5-5 miles - or even 6 miles, for some)
3-4 easy days of running (2-3 of 25-30 minutes; 1 of 30-40 minutes); 2 of the days should be followed by 6 strides
2-3 days of X-training
3 days of core!

Advanced
1 "long" run (7-8 miles)
4 days of running (3 of 25-40 minutes; 1 of 40-50 minutes); 2 of the days should be followed by 6-8 strides
2-3 days of X-training
3 days of core!