High School to College Running Transition Plan - 12-Week Summer Base Building Program by Deerfly Running

Product Description

Bridge the Gap from High School to College Running

Making the jump from high school track to college running? This isn't just about running more miles - it's about smart preparation that sets you up for success at the next level.

This 12-week summer training plan is specifically designed for track athletes transitioning to college programs, focusing on the aerobic base building that becomes crucial for college-level training loads.

Perfect for athletes who:

• Just finished their high school track career
• Are heading to college running programs (D1, D2, D3, NAIA)
• Want to arrive at college prepared for higher training demands
• Need structured summer training that builds the right foundation
• Currently run 25-40 miles per week and want to progress safely

What's Included

📅 Complete 12-Week Training Schedule

• Week-by-week progression from 30 to 60 miles per week
• 6 days per week structure with proper rest day placement
• Three distinct phases: Base Building → Aerobic Development → Volume and Strength Build

🎯 Lydiard-Based Training Philosophy

• Follows Arthur Lydiard's proven base building principles
• 90% aerobic development during crucial summer months
• Proper progression from easy base miles to structured workouts
• Long runs calculated as 20% of weekly mileage for optimal development

💪 College-Specific Preparation

• Tuesday/Thursday workout structure (tempo runs, hill repeats, 4 min on/1 min off)
• Builds from high school volume to college-ready mileage
• Develops the aerobic base essential for college training success
• Mental preparation for the increased demands ahead

📊 Professional Training Format

• Clean, printable weekly schedule
• Color-coded training phases and workout types
• Pace guidelines based on current fitness level
• Deerfly Running professional branding

Training Methodology

This plan is built on Arthur Lydiard's time-tested base building principles - the same methods that produced Olympic champions and continue to form the foundation of distance running success.

Phase 1 (Weeks 1-4): Base Building Pure aerobic development with gradual mileage increases. Only strides for speed maintenance - no structured workouts yet.

Phase 2 (Weeks 5-8): Aerobic Development Introduction of tempo runs and hill repeats while maintaining the aerobic focus. Building "strong aerobic" capacity.

Phase 3 (Weeks 9-12): Volume and Strength Build Peak mileage weeks with longer tempo runs and 4 min on/1 min off sessions. Preparing for college-level training demands.

Why This Approach Works

Aerobic Base = College Success: College programs pile on mileage fast. Athletes with strong aerobic bases adapt better and stay healthier.

Smart Progression: 10-15% weekly increases early, then 5-10% as volume builds. No sudden jumps that lead to injury.

Proven Results: Based on Lydiard methodology that has produced countless successful distance runners at all levels.

College-Ready Structure: Tuesday/Thursday workout pattern mirrors what you'll encounter in college programs.

Sample Training Week (Week 8 - Peak Base)

• Monday: 10 miles easy
• Tuesday: 10 miles with 25-minute tempo run
• Wednesday: 10 miles easy
• Thursday: 8 miles with 6x100m strides
• Friday: 10 miles with 5x4 min on/1 min off
• Saturday: 12 miles long run
• Sunday: Rest

Total: 60 miles - perfectly preparing you for college volume