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

2. 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

3. 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)

4. 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

5. 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 min run
3-4 x 1200 or Mile (Rest =60’90”)
4-5 x 3’/1’

6. Sample Early Season Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Hills:
3-4 x
( )
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

7. 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 ( ) (R=1’ in set/3’ b/w)
10-12 x 400 (Rest =100m)

8. 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

9. 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 Tempo + 4 x 200
1000, 800, 4 x 5K pace
800 (5K), 400 (3K), 400 (Mile), 200 (800)

10. 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 GRP pace w/ increasing rest
Easy Run
Pre-Meet + Strides
25-35’
RACE:
NCAA New England Regionals
Off

11. 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)

12. Questions?