| Middle Distance Group Pre-Season Base Training for Middle Schoolers | |||||||
| The main idea of pre-season training is to build some basic physical capacity and fitness before starting race-specific work during the school season | |||||||
| The school season is short (2.5 months), making it difficult to build any significant base prior to the first competitions in the end of March | |||||||
| Athletes who have competitive goals and want to perform at their best are strongly encouraged to start going out on runs at least 1 month before practice starts | |||||||
| Type of running and recommended activities are listed for every week, but it is up to you to find days and times to do those. | |||||||
| This plan is made for wide range of athletes (including those who have not run recently) - you can vary amount of work based on your fitness level | |||||||
| REGULARITY is the key. Not intensity. Happy running! - see you in March! ~Coach Mark | |||||||
| Week # | from | to | Description what to do | # Runs | min each | Special activity | Objective |
| Week 1 | 16-Jan | 22-Jan | Run 2 days this week. It is good to alternate running with other sport activities if you have any. Each run should feel comfortable; recommended length 15-25 min each (according to your shape); if you feel out of shape and breathing too hard, slow down or take 2-3 min walking breaks during your run; stretch afterwards. | 2 | 15-25 | Get back in shape and start running regularly | |
| Week 2 | 23-Jan | 29-Jan | Run 3 days this week. 20-25 min each; comfortable pace; if you still cannot run 25 min continuously, take 1 min breaks as frequently as needed. Stretch afterwards. | 3 | 20-25 | Get back in shape and start running regularly | |
| Week 3 | 30-Jan | 5-Feb | Run 3 days this week. 20-30 min each; comfortable pace; on 2 of those days, after your run, add 3-4 50-meter accelerations (striders) on flat grass or pavement. Stretch afterwards. | 4 | 20-30 | 50-m striders | Run continuously, practice accelerations |
| Week 4 | 6-Feb | 12-Feb | Run 4 days this week. 20-30 min each; mostly comfortable pace. If you feel good on a run, push your pace during the last ~5 min of your run. Get a jump rope and practice hopping a few times a week. Add 50 m striders after two of those runs. Stretch. | 4 | 20-30 | Jump rope 50-m striders | Try harder pace, get confidence running |
| Week 5 | 13-Feb | 19-Feb | Run every other day this week. 20-35 min each; mostly comfortable pace. On one of your runs, find a moderate-grade hill and do 4-5 hard uphills (~30 sec), jog slowly and recover downhill; finish your run with at least 5 more min of easy running. Add some jumprope or 50-m striders after other runs. | 4 | 20-35 | Hills jump rope 50-m striders | Build aerobic endurance |
| Week 6 | 20-Feb | 26-Feb | Run 5 days this week. Vary between 15 and 35 min. Practice 'plank' - ensure the proper body position (and gradually learn hold it for 60 sec). Add jump rope regularly. Find a moderate hill and do 4-5 hard uphills (~30 sec), jog to recover downhill (same as last week). Remember to stretch. | 5 | 20-35 | Hills jump rope plank | Build aerobic endurance |
| Week 7 | 27-Feb | 5-Mar | Run 4 days this week: 2 regular runs 25 min, 1 short but faster run ~15 min, 1 long run ~45 min. Add 4-5 quick striders on flat surface after regular runs. Add planks and jump rope regularly. Remember to stretch. | 4 | 15-45 | Long run, tempo jump rope, plank | Build aerobic endurance and leg strength |
| Week 8 | 6-Mar | 12-Mar | Practice starts / If you cannot be at practice during Spring Break, run 4 days this week: 2 regular runs 25 min, 1 short but faster run, and 1 long run ~45 min. Add 4-5 quick accelerations (~50 m) on flat surface after regular runs. | 4 | 15-45 | Long run, tempo jump rope, plank | Build aerobic endurance and leg strength |