SEASONS & PERIODIZATION for track and cross country
Seasons
Winter: Off-season; the time for pre-season preparation. Runners are highly encouraged to brave the elements and do plenty of base training during Oct-Jan in order to have a good track season.
Spring: Track season. Runners concentrate on speed based workouts. Races are run on the school track. [An athlete may use this time to run a half marathon if the coach feels they are ready. This may either complement or replace the track season for an athlete.]
Summer: Another off-season; the time for pre-season preparation. Runners are encouraged to be out in the nice weather and do plenty of base training during May-July to have a good cross country season.
Fall: Cross country season. Runners focus on longer training runs and hill reps. Races are ran on grass and dirt courses.
Periodization
Base Phase: The first phase, done during off-season, contains longer based workouts. The goal is to build speed and strength for distance running. This phase is essential for a successful track/cross country season.
Rep Phase: This phase is meant to build speed; to train for faster but easier runs - on the track, hills, and with both short and long recoveries.
Interval/Specialization phase: This phase involves longer yet slightly slower intervals on the track, road, or cross country course. Work outs are geared towards race specific distances (typically 5K pace). The goal is to become accustomed to race conditions and increase VO2 Max (the body’s max ability to intake and use oxygen in muscle cells).
Taper Phase: This phase is meant to sharpen the athlete and reduce their overall volume of training so on important race days their bodies are primed for fast racing. We train to race, not train to train.
Winter: Off-season; the time for pre-season preparation. Runners are highly encouraged to brave the elements and do plenty of base training during Oct-Jan in order to have a good track season.
Spring: Track season. Runners concentrate on speed based workouts. Races are run on the school track. [An athlete may use this time to run a half marathon if the coach feels they are ready. This may either complement or replace the track season for an athlete.]
Summer: Another off-season; the time for pre-season preparation. Runners are encouraged to be out in the nice weather and do plenty of base training during May-July to have a good cross country season.
Fall: Cross country season. Runners focus on longer training runs and hill reps. Races are ran on grass and dirt courses.
Periodization
Base Phase: The first phase, done during off-season, contains longer based workouts. The goal is to build speed and strength for distance running. This phase is essential for a successful track/cross country season.
Rep Phase: This phase is meant to build speed; to train for faster but easier runs - on the track, hills, and with both short and long recoveries.
Interval/Specialization phase: This phase involves longer yet slightly slower intervals on the track, road, or cross country course. Work outs are geared towards race specific distances (typically 5K pace). The goal is to become accustomed to race conditions and increase VO2 Max (the body’s max ability to intake and use oxygen in muscle cells).
Taper Phase: This phase is meant to sharpen the athlete and reduce their overall volume of training so on important race days their bodies are primed for fast racing. We train to race, not train to train.
