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Reading 56
High School Training Program for Athletes Between Cross-Country and
Track Seasons - Advanced
Designed for experienced high school athletes who wish to have a training program between cross country
and track seasons.
By Andy Palmer, Ph.D.
January 1, 2006
This program is set up for high school athletes who wish to have a training program between cross country and track
seasons. The program outlined below is a base program. The purpose of base work is to condition the body and mind in many
ways so that the athlete will be ready for the harder stuff when it is time. The important thing to remember is to not
overdo the intensity of the mileage because that will leave you tired when it is time to work harder.
This advanced HS program is for the very serious high school athlete who is willing to do the work and get the rest he or
she needs. If you are an athlete who wants to get better but is not out to win state titles, then you will want to follow
the beginner/intermediate HS program.
Note: If your coach has already set up a training program for you, use that program. Do not try to serve two masters, and
your coach knows you better than I do.
All workouts are in miles, unless otherwise noted.
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.
Track Seasons - Advanced
Designed for experienced high school athletes who wish to have a training program between cross country
and track seasons.
By Andy Palmer, Ph.D.
January 1, 2006
This program is set up for high school athletes who wish to have a training program between cross country and track
seasons. The program outlined below is a base program. The purpose of base work is to condition the body and mind in many
ways so that the athlete will be ready for the harder stuff when it is time. The important thing to remember is to not
overdo the intensity of the mileage because that will leave you tired when it is time to work harder.
This advanced HS program is for the very serious high school athlete who is willing to do the work and get the rest he or
she needs. If you are an athlete who wants to get better but is not out to win state titles, then you will want to follow
the beginner/intermediate HS program.
Note: If your coach has already set up a training program for you, use that program. Do not try to serve two masters, and
your coach knows you better than I do.
All workouts are in miles, unless otherwise noted.
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.
