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Here are the training plans for the summer! There is a lot of information here so if you are unsure of which plan you should follow, please send a separate email to emercer@wcpss.net and I can help you pick a plan which is best for you. Please keep in mind that these plans are written without your individual summer plans in mind, so feel free to switch days around as needed to fit your summer schedule.
Our philosophy is quality miles over quantity. This means, instead of trying to run super long runs at a slow pace, we want you to focus on running moderate mileage at a faster pace. You are only racing a 5k (3.1 miles), you do not need to follow a marathon training plan to be successful at this distance. Trust in the process!
Click each title to access the training plan! In each plan, there are links to different core workouts. Once you open each core workout, you can click each individual exercise to see a short video explaining how to complete the exercise.
build up to 2-3 mile runs
The gold plan is for athletes who have never run before OR are coming off of a serious injury and need to slowly build back to running. This plan is for athletes who cannot run a continuous mile (cannot run a mile without needing to walk). This plan starts with timed runs before building up into focusing on mileage.
3-4 miles per day (on average); 20-25 mile weeks
The grey plan is for rising freshmen who have some experience with sports/some running experience. Grey plan is also for our returning female athletes from the lower training group(s).
4-5 miles per day (on average); 25-30 mile weeks
The blue plan is for rising freshmen who are very into running and could confidently race a 5k right now. Blue plan is also for returning male athletes who are in the lower training group(s) as well as returning female athletes in the middle-top group(s).
5-6 miles per day (on average); 35 mile weeks
The red plan is for our top returning female athletes (ladies, you should ask/get permission to complete this plan). Red plan is also for returning male athletes in our middle-top group(s).
6-7 miles per day (on average); 35-40 mile weeks
The black plan is for returning male athletes in our top training group.
Level 5= White Plan
The white plan is for our top returning upperclassmen males. You must get approval from the coaches to see this plan. In order to get approval/to see this plan, you must email coach Mercer.
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