Pre-Season Low-Volume Training
Basecamp - Pre Season Low Volume Training Plan
Description: A block of training designed for running athletes during their pre season. This plan assumes the athlete has an established running aerobic running base (either has completed the RUN RDY Off Season Training Plan, or has been running a minimum of 3 hrs/week consistently for the last 2-3 months. Emphasis is placed on building longer aerobic endurance, increasing aerobic capacity, increasing uphill strength and preparing the athlete for the demands of higher volume in season training blocks.
Duration: 15 Weeks
Run Frequency: Starts at 4 days/week and increases to 5 days/week *option to remove one day of easy running per week to keep overall volume lower
Strength & Conditioning Frequency: 3 days/week
Weekly Run Volume: Lowest Week 3:00 Highest Week 5:30
To incrementally increase training load in terms of volume and intensity to minimize risk of injury.
Support faster leg turnover to simulate race effort.
Increase aerobic capacity and lactate threshold to be able to run faster for longer periods of time.
Prepare athlete for in season runs/races up to 3:00 hours in duration.
Strength and Conditioning:
To develop unilateral (single limb) strength and power.
Dumb Bells, Physioball, Kettlebells, Bench/Incline Bench, Exercise Bands, Foam Roller.