Summer Training

When it comes to running, there is no offseason. We look at it as having different phases of training.

June

Phase 1: Pre-base

• Build up mileage
• Lots of easy runs
• Establish a routine
• Lern routes
• Begin strength, mobility, and core
• Strides, lots of strides

July

Phase 2: Base

• Continue building mileage
• Continue strength, mobility, and core
• Continue strides
• Add long run
• Add hills
• Add fartleks
• Add tempo/threshold runs
• Add wickets

August

Phase 3: Base+

• Continue strength, mobility, and core
• Continue mileage & long runs
• Continue hills, fartleks, and tempo/threshold runs
• Continue strides and wickets
• Add intervals
• Add two-a-days
• Begin racing late in the month

Season Training

When it comes to running, there is no offseason. We look at it as having different phases of training.

September

Phase 4: Race

• Continue everything from Base+ Phase
• Increase intervals
• Longer hills
• Weekly races

October

Phase 5: Championship

• Introduce ladder workouts
• Maintain the long run
• Reduce strength work
• Continue mobility and core
• Hill sprints
• Lots of strides and wickets
• Speed, speed, speed

November 

Bonus Phase

• Individual training Plans will vary based
• For those still competing, you will continue training
• For those whose seasons have ended, will shut it down for 2 weeks.