Training Philosophies & Periodization for Distance Runners Lyndsay Ostler Head Cross Country/Track & Field Coach Colby-Sawyer College

Periodization Definition: Organizing a training cycle (or season) into segments distinguishable by workouts that stress different energy systems Why? Changing stresses promotes growth/athletic development You need to give your athletes workouts that fit their capability. Breakup mental fatigue during long seasons

General Training Framework 10-12 Week Season Ideally Phase 1 happens pre-season (Summer or Fall) 3-4 weeks each for Phases 2-4 May have to shorten/combine Phases 1 and 2 depending on what running athlete did coming in to the season Workouts during phases don’t have to be exclusively one type Can adjust based on what athlete’s need, weather, injuries, fatigue from races, etc. Caution against adding too many training factors at once (e.g. increasing mileage and adding workouts at the same time)

Phase 1 – Base Phase Base level fitness Easy pace running Timing: XC = Summer running TF = Fall off-season or Fall Sports Mileage – 10% weekly increase Adaptation Weeks

Phase 2 – Beginning Workouts Anaerobic Workouts Purpose: Muscle Development, Injury Development, Running Efficiency Short, quality work bouts w/ full recoveries Suggested Workouts Hills: Run Up/Walk Down Flat Fartleks: High Intensity/Short Duration, Long Rest Post-Run Strides Tempo (Threshold Running) Purpose: way to improve endurance, teach body how to deal with demand for prolonged period Comfortably hard pace (between easy pace and 5K race pace) Suggested Workouts: Steady-state 15-20 min run 3-4 x 1200 or Mile (Rest =60’90”) 4-5 x 3’/1’

Sample Early Season Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hills: 3-4 x (30-30-60) Easy Run + Strides 45-60’ Tempo: 5’-4’-3’-2’-1’ (R=1’) Easy Run 45-60’ Pre-Meet + Strides 25-35’ RACE Off or Easy/Long Run

Phase 3 – Aerobic Purpose: Become better at using oxygen taken in during running Duration: 3-4 minutes Pace: Race pace efforts (5K – 3K) Rest = less rest than work bout Volume: Not more than 8% of weekly mileage Workout Examples: 4-5 x 800 (Rest = 2-3’) 3 x (800-400-400) (R=1’ in set/3’ b/w) 10-12 x 400 (Rest =100m)

Sample Mid-Season Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout: Sustained Tempo 15-20’ Recovery Run + Strides 45-60’ M– 6 x 1000 W- 4 x 800 Recovery Run Pre-Meet + Strides 25-35’ RACE Off or Easy/Long Run

Phase 4 – Peaking Purpose: Help the athletes feel fast. Give them workouts that they draw confidence from Focus on practicing how to race Keep intensity, lower volume Back to Basics vs. Consistency More art than science What do your athletes like? What workouts give them confidence? CAUTION: stay in control Timeframe: 3-4 weeks Workout Examples: 3-4 x 1200 @ Tempo + 4 x 200 1000, 800, 4 x 400 @ 5K pace 800 (5K), 400 (3K), 400 (Mile), 200 (800)

3 Weeks to End of Season Final Week of Season Monday Tuesday Wednesday Thursday Friday Saturday Sunday Easy Run + Strides 45-60’ Workout: M: 4 x 1000 W: 3 x 800 Easy Run Pre-Meet + Strides 25-35’ RACE: League Champs Off or Easy/Long Run Final Week of Season Monday Tuesday Wednesday Thursday Friday Saturday Sunday Easy Run + Strides 45-60’ Workout: 6 x 400 @ GRP pace w/ increasing rest Easy Run Pre-Meet + Strides 25-35’ RACE: NCAA New England Regionals Off

General Training/Racing Thoughts Talk to athletes about workout purpose and connection to races Trust in training Race Pace Efforts Landmarks on courses or distance left in track races Take rest when your athletes need the rest Workout Pacing – Show Improvement in Racing! Racing Confidence Race Strategy Understanding of race and competitors but flexibility to adjust as race develops Active players in the race, not just race participants In race: athlete (driver of car), coach (passenger in car)

Questions? lyndsay.ostler@colby-sawyer.edu