Our training program consist of five phases.
1. pre-training phase
2. base-training phase
3. specific-training phase
4. competition phase
5. peaking phase

The first two phases are accomplished out of season and requires individual initiative. The last three phases are in season and done with the team under the coaches supervision. The most important thing each member of the team can do is to run over the summer. If everyone makes an honest effort to run, I can almost guarantee the team and each individual will realize a successful season. I believe if we want to be a great team we must have all our top runners summer running.

1. Pre-training phase
The pre-training phase is just what it says, it is the period of about 3-4 weeks in June that gets you ready for higher levels of training. It consists of easy to moderate runs 3 to 4 times a week. It helps strengthen the tendons, muscles, and bones in the ankles and knees, without putting too much stress on the body. It also helps keep weight down and develops moderate levels of Max 02 Uptake. (Max 02 Uptake is the ability of the body to take in oxygen and transport that oxygen into the muscles. The higher the level of Max 02 Uptake, the more efficient the body is; therefore, the faster you can run.) This pre-training phase is low intensity running at about 60% to 65%. (see pace and effort chart)

2. Base-training phase
The base training phase is where the majority of the summer miles are run. This phase starts when the 500 mile club starts. Its purpose is aerobic conditioning and development of endurance. It last about six weeks or more if possible. The longer you can stay at this phase, the better you body will be able to tolerate greater loads of work. This phase is characterized by consistent running of 6 - 7 days a week. The runs could be two times a day, or one run longer in duration. The runs are moderate in intensity at around 70% to 75% effort. At least one run a week should be at a faster pace in the form of a 3 - 5 mile PPM or a 20 minute AT (Anaerobic Threshold) run. It is important to note, the body needs adequate rest in order to adapt to higher levels of stress and mileage. So 1 - 2 days should be run at an easier pace or reduced mileage. The benefits of this phase are many. The body adapts to higher levels of Max O2 Uptake as the capillary system expands. Along with endurance, efficiency of movement and the metabolism of fat improve. Tendons and muscles are strengthened which helps in preventing later injuries. In general this phase sets the stage for the type of work loads that are needed to be a top quality runner.

3. Specific training phase
The third phase of specific training starts the first day of practice. (If you did not run over the summer, you have cheated yourself of valuable preparation and have to start with an abbreviated phase 2 the first day of practice.) This is the anaerobic conditioning phase, which simply put means getting ready to race by developing stamina, and the ability to maintain race pace. Since this phase takes place during the season, you will be running 6 - 7 days a week, at 70% to 85%. Workouts consist of long repetitions, anaerobic threshold (AT) runs, cruise intervals and some interval training. The body continues to adapt in several areas. Your Maximum oxygen uptake (Max O2 Uptake) will make another nice improvement. Your efficiency will continue to improve as your body learns how to decrease wasted movements. Your muscles will start to learn how to deal with lactic acid. You will start developing the endurance speed needed for racing.

4. Competition phase
The competition phase starts with the first meet. This aerobic capacity phase develops the ability to hold race pace. You are now training 6 - 7 days a week at 90% to 95% intensity. At this point it is good to lower your mileage a little since you have upped the intensity. (Lowering mileage can only take place if the runner has completed the previous phases). The workouts feature interval training, fartlek runs, pace and pace surging, AT runs and repeats. All these have to be worked around the racing efforts in meets along with recovery runs. The competition phase last for 6 weeks and establishes the physical and mental climate for the final peaking phase. The body should continue to make dramatic adaptions. A last increase in the Max O2 Uptake takes place. There is another increase in the size of the capillary bed due to the body adapting to the build-up of lactic acid from the speed workouts and racing. There is also improvement of flexibility, strength, concentration and coordination. The body is now ready to take the last load of stress which will enable the runner to peak.

5. Peaking phase
The last phase is peaking. This is what the entire season has been building toward. It lasts 3 - 4 weeks and is at 90% to 100% intensity. Mileage will start to drop with the focus of speed workouts. Freshening up the legs becomes another focus. The adaptations of the body include higher levels of lactic acid tolerance, maximizing of actually leg speed, the ability to stay relaxed at ever faster speeds and greater economy from greater strength. It would be impossible to maintain this intensity everyday, so rest and recovery is as important as the speed work. Also you cannot totally neglect you cardiovascular fitness for the speed work, so some AT type runs need to be worked into the mix.

At this point it is valuable to make note of the importance of filling out your mileage sheets. It is easier to plan where you need to go when you can see where you have been. As stated earlier, training is a progressive process. You or your coach can determine what kinds of stress loads your body is ready for by keeping accurate records of what you have already done.

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