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Coach Ponsonbys Summer Training - High School XC (5km) Week 1-4

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Coachs Notes
Week 1 Easy Running XT Easy Running XT Easy Running XT Easy Running
Week 1: Build your mileage gradually. Start o
around 40-50% of your average weekly
mileage last year. Increase by about 10% each
week for the next several weeks. Keep your
pace comfortable. Easy Running this week can
be equal in distance/time. Run every other day
with Cross Training (XT) sessions interspersed.
XT can be Swimming, Stand Up Paddle board,
Daily Total ______ Hiking, Cycling, Rock Climbing etc. These
should be fun and enjoyable for you. Base your
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Week 2 Easy Running XT Easy Running Easy Running Easy Running. REST Long Run Week 2: Introduce strides after the run 1-2
Post Run do 6-8 Post Run do 4-6 days. These should be based on feel at
Strides @ Strides @ 65-75% of your max eort sprint. If you can, do
80-100m (walk 80-100m (walk these on soft surface (trail, grass, dirt, gravel)
back) back) thats flat or slightly uphill. The Long Run at the
end of the week should be 18-22% of your
weekly total in mileage.

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Week 3 Easy Running Medium Long Easy Running XT Easy Running. XT Week 3: Bursts are up-tempo surges in your
Long Run
Run. During the Post Run do 4-6 running. These are done during your run and
run incorporate Strides @ after youre warmed up. There is no specific
6-8 x 20-30 80-100m (walk time between each, just allow ample time to
second bursts back) recover between. These should be done
around the same eort as a stride or 60-75%
of your max eort. Its also good to start
incorporating Hills into your medium/long runs,
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Week 4 Easy Running. Easy Running Medium Long Easy Running Run strides x 4-6 Easy Running or Long Run Week 4: This Medium Long Run is your second
Post Run do x Run @ 80-100m (walk/ XT longest run of the week. This should be around
8-12 @ 80-100m jog back) 15-17% of your total mileage for the week. And
(walk back) remember, the long run at the end of the week
should be about 18-22% of your weekly total
mileage.

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