Confused about what workouts to do and when to do them?
Here is an explanation of how to put your training plan together
PHASES OF TRAINING
By Coach Ken Sayles, author of Coach Run Win
When I first started out as a runner and then as a coach, I had NO IDEA what workouts to do and especially when to do them.
In this article I will take you through the phases of a training cycle, the key workouts in each and the amount of time each phase should take.
A season or training cycle has four phases–
Base Phase
Strength/Stamina Phase
Speed Phase
Peaking/Tapering Phase
Some coaches and authors describe the phases in terms of a pyramid. On the bottom is, of course, the Base Phase. It is the longest phase, and it’s necessary to support the other phases that build upon it. You cannot just skip to speed workouts.
Each of the other three phases are built on top of one another, forming the pyramid.
Base Phase
Assuming a training cycle of 20-24 weeks, base phase lasts about eight to ten weeks. Certainly, with appropriate concern for mileage buildup, this can last as many as twelve weeks, if the types of workouts do not become too intense. This phase is all about miles and minutes. The key workout is the long run, and second in importance is the medium run. All paces are aerobic. There can be some hills incorporated in the runs.
Strength/Stamina Phase
Strength and Stamina phase lasts six to eight weeks. The key workout here is the tempo run. The long runs continue and even peak in mileage during this phase. Hill workouts are incorporated once a week, and speed development workouts are used following the tempo workouts. This period can overlap with the start of racing, so the challenge is to find time in the schedule to get all the workouts in. Races are a form of speed work. Look at them that way amid weekly or monthly planning. A runners total mileage per week probably peaks during this phase.
Speed Phase
Speed phase lasts four to six weeks. The long run may be shortened or excluded all together. This is when traditional race pace workouts are done. The mileage per week should be declining as you are likely into racing mode.
Peaking/Tapering Phase
I have talked with many coaches over the years, and we all agree: this phase can be a mystery. There are many theories and much research done about what a runner should and should not be doing to taper. I will share my approach with you and why I choose to do it this way. I like about three weeks to taper. Mileage can come down perhaps 25-35 percent from peak. There are no long runs and no tempo runs. The speed work must be high quality and low quantity with longer rests. Some authors and researchers suggest a radical reduction in mileage; others support a very minimal change in mileage. My approach strikes middle ground. The key is to maintain the intensity of workouts and watch rest and recovery so that runners do not become stale. Distance runners like to run! Whether it is physiological or psychological, I have found that too much tapering is not good for runners.
Planning Your Training Cycle
A word about the mix of workouts. Much has also been studied and written about the right mix of types of workouts. That is, what percentage or how much mileage should be devoted to each of the types of workouts in each phase. During the Base Phase, almost one hundred percent of the running is aerobic. In the Strength/Stamina Phase, about 80–85 percent is aerobic, and 8–10 percent is tempo, with 2–3 percent speed development. During the Speed Phase, 70–75 percent is still aerobic, but 10–15 percent is speed, and 2–3 percent is speed development and tempo. Finally, in the Peaking/Tapering Phase 60–70 percent is aerobic, 15–25 percent is speed, and 4–6 percent is speed development.
In conclusion, there are four phases to a training cycle and I have explained they key workouts and amount of time spent in each phase. For more information on the types of workouts see my article on types of workouts at my website www.trainrunwin.com.
While you are there grab a copy of my award-winning book, Coach Run Win.
