Hodgie-San's 10 Week
Starter Kit

Suggested Program for 10 week base training...
originally meant for summer training for
 High School & College Cross Country
Runners

 

Jim Ryun   

Training Period: 10 weeks.

Train HARD and well for 10 weeks, win EASY later.

Weeks 1&2. 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
a.m. 4m run
p.m. 4m run
a.m. 4m run

a.m. 4m run
p.m. 4m run

a.m. 4m run

a.m. 4m run
p.m. 4m run

a.m. 4m run a.m. 8m run

Weeks 3 thru 7.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

a.m. 4m run
p.m. 6m run,
10x150m strides, slight incline.

a.m.4m run
p.m.4m run

a.m. 4m run
p.m. 6m run
10x150m strides, slight downhill.

a.m.4m run
p.m.4m run

a.m. 4m run
p.m. 6m run
10x150m strides, slight incline.

a.m.4m run
p.m.6m run

a.m.10-12m run.

Weeks 8-10.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

a.m.4m run
p.m.6m run.

a.m. 4m run
p.m. 2m run, strides, 10x200m on track. 35avg.or slower. 200m recovery.
2m warmdown.

a.m.4m run
p.m.4m run

a.m. 4m run
p.m. 2m run, strides, 3x1mile on track. 5:00-5:30. 400m recovery jog. 2m-warmdown.

a.m.4m run
p.m.4m run

a.m. 4m run
p.m. 6m run

a.m.12-15m run

Notes:

Map out a couple of 4-5m routes preferably on dirt roads or trails for that EVERY DAY morning run. The key to this 10 weeks is consistency & twice daily running.

Your average pace should be around 7:00 but don't fret over that, just cover the distances reasonably comfortably.

There are no PLANNED tempo runs. As your fitness level improves with the consistent training I am sure that you will one evening find yourself moving well and feeling effortless. That is the time to go with it and have a moderately hard run, but not so hard that you have trouble with the next days session.

Some adjuncts to your running:

Weight training, upper body. Nautilus or free weights. Low weight, high reps. (this can help but is not a necessity)

Light swimming, leg kicks and jogging are great flexibility exercises.

Walking or light running barefoot at the beach or on grass as well are good strength builders.

The strides in the schedule should sometimes be done on grass, vary the surfaces for this workout.

I believe that if you follow a schedule like this you will be prepared for any workout that your coach will devise for you. Summer training is the key component for a student athlete. Find some like minded individuals in your neighborhood and have fun with it.

A low key road race or two at distances from 1m to 10k are acceptable as well.

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