| I. Base Training Phase |
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A. Most Important |
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B. Summer Training - 50% of Season |
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C. Long continuous running at moderate pace |
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D. Weight training |
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1. Circuit training, series of 10-12 stations |
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2. Light weight and high repetitions |
| II. Strength Training Phase |
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A. Developes leg strength |
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B. Early season training - 15% of season |
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C. Builds aerobic capacity and power |
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1. Tempo runs once a week |
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2. Hill running 1-2 times per week |
| III. Speed Training Phase |
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A. Trains you to run faster |
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B. Mid season training - 25% of season |
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C. Developes anaerobic endurance while
maintaining aerobic capacity |
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1. Interval workouts once a week |
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2. Speed play "fartlek" running 1-2 times per week |
| IV. Taper Training Phase |
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A. Staying sharp for end of season races |
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B. Late season training - 10% of season |
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C. Sharpens anaerobic endurance |
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1. VO2 max workouts once a week |
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2. Fartlek running once a week |
