Training with a Purpose

One of the biggest problems with young runners today is that they are more reactive than proactive in their training. They train daily based on how their body feels as they are running. This is called RAYF (Run As You Feel) running and is not a productive way to train.

The result of this type of training is that you respond in races to the way your body feels rather than train your body to be prepared when it counts the most. The best way to train is with a plan. A good plan is to utilized a macro cycle chart for the entire training season, usually lasting 18 or more (up to 24) weeks in length. Distance runners are best served when they run two macro cycles a year with a short active-rest period in between.

Our macro cycle for track season begins in January with our Distance Re-Orientation and Base Building Phases. It will then transition to the Lactate Threshold Training Phase and progress to the VO2 Max Training Phase before the Peaking Phase

Distance Re-Orientation Phase
Getting back into your routine of daily running following a period of active rest.

Base Building Phase
Building your aerobic base and begin transition to Lactate Threshold training.

Lactate Threshold Training Phase
To improve your Lactate Threshold pace and ready the body for VO2 Max workouts of next phase.

VO2 Max Training Phase
To improve your VO2 Max and progress to racing/high intensity running.

Peaking Phase
To rest and sharpen the body for optimal racing performance.

Overdistance Training Principle

This principle is training daily at distances longer than your targeted race distance. For example, if one is pointing to raceat a 5K distance, then they must train daily at distances longer than 5K in order to be able to race effectively at that distance. Runners lose their effectiveness to really race the distance if it is a chore just to merely complete the distance without falling apart.
It is also important to know that there is a point where running too far daily becomes excessive for your racing distance. The gain from running more miles might not be worth the risk taken to get the distance or time in.