In-Season Low Volume Training
RUN RDY Basecamp - In Season Low Volume Training Plan
Description: A block of training designed for running athletes during their in season. This plan assumes the athlete can complete runs of at least 2:00 hours in duration (either has completed the RUN RDY Pre Season Training Plan, or has been running a minimum of 4 hrs/week consistently for the last 2-3 months). Emphasis is placed on maintenance of aerobic endurance, adequate recovery between higher volume weeks, improving trail running technique and working on race-specific demands.
Duration: 15 Weeks
Run Frequency: 5 days/week *option to remove one day of easy running per week to keep overall volume lower
Strength & Conditioning Frequency: 1 day/week with optional 2nd day
Weekly Run Volume: Lowest Week 4:45 Highest Week 6:30
Maintain long aerobic endurance.
Prepare for race-specific demands.
Practice uphill/downhilling technique.
Complete runs/races up to 3 hours in duration.
Strength and Conditioning:
To maintain strength and power gains from off and pre season training.
To maintain resistance to injury as running volume increases.
Dumb Bells, Kettlebells, Exercise Bands, Foam Roller