Training & Structure

Training 

 
•  Periodization: Is essentially the variation, arrangement, and amount of emphasis placed on the following training phases throughout different periods of the year. 
•    General Conditioning: This is the most basic and yet most important phase of training for a distance runner of any event. In this phase we focus on building a strong aerobic foundation that will later aid specific training sessions, race performances, and the ability to maintain consistency throughout the season.
•   Advanced Conditioning: In this phase we set out to further strengthen an athlete’s aerobic fitness and prepare him or her for the specific phase by increasing the amount variation, intensity, and volume in training. Athletes of different events will start to see their training become increasingly separate from one another.
• Event Specific: This phase is everyone’s favorite however it is usually used too much or exclusively without the two previous phases rendering it almost useless. In this phase we use faster paced training relevant to the event in order to prepare an athlete for upcoming races.
•  Racing & Maintenance: Used during an athletes’ racing season, this phase has the purpose allowing us to adjust an athletes training based on race performances. Athletes will see a variety of elements from all previous training phases as to allow an athlete to maintain a consistent level of racing through his or her season. During this phase the “Art” of coaching is of great importance as the need for individualization becomes increasingly more important.  

*** Amount of time spent in each training phase is governed by an athlete’s event, age, and previous training background. Younger athletes will stay longer in the conditioning phases as too much specific work tends to be too stressful on a young athletes body.  

Program Structure

• Practice will be held 3 times weekly (at theselocations)
• Athletes will be placed in groups of 2-5 based on event, age, and current level of fitness
•  Individualized training will be built around an athletes event, age, and previous training background
• Time trials (or races) will be given every 4-6 weeks to check fitness and adjust training accordingly
• Main focus is the building of an aerobic foundation (all events) on which speed and more specific training (governed by event) can be added, so that performance is maximized

*** In our program we put an equal amount of emphasis on recovery as we do the “hard days”, as we believe it is just as important. Without adequate recovery an athlete would be unable to stay healthy or reach new levels of fitness.

·