Training Plan

By Jesse Coy
Advanced Philosophy of Coaching

COLLEGIATE DISTANCE RUNNER- 1 YEAR; DOUBLE

PERIODIZATION
This year-round macrocycle of training is designed for a hypothetical college
distance runner that must compete in three sports: cross country, indoor and
outdoor track and field. I will use the published Chadron State meet schedules to
guide the construction of the year-long training plan as the Chadron State schedule
is typical of most colleges.
The first step in creating a plan is to discover the physical, psychological and
general background of the athlete. This entails a deep understanding of the
athletes background and collecting as much data as possible so that logical training
progressions in volume, duration and intensity are made.
When a complete picture of the athlete has been created, the season can then
be broken down into phases and cycles that are a part of a larger periodized plan.
Periodization is the method of planning a season in such a manner to achieve the
peak performances when its most desirable.

1.1 BACKGROUND INFORMATION

GENERAL INFORMATION
Male
Age 19
College Freshman
Six training years (middle school through high school)
No major history of injuries
Typical credit and stress load
Has a multi-sport background, but focused just on Cross Country and Track
and Field his junior and senior years of high school
TRAINING BACKGROUND
Maximum Weekly Mileage: 50 Miles
Longest Run: 10 Miles
Average Weekly Mileage: 40 Miles
Training: Balanced
PERFORMANCE BACKGROUND
400m: 50.5
800m: 1:54.89

1600m: 4:24.03
3200m: 9:50.0
5k Cross Country: 16:20

1.2 INDIVIDUALIZED TRAINING INTENSITIES

Training Intensity Chart- This is a chart I created that uses an algorithm to

determine current, baseline mile fitness. The baseline fitness is then multiplied by
the endurance factor to determine appropriate physiological training zones. This
formula takes into account individual speed and endurance qualities.

Athlete Name

College Freshman

Personal Bests
0:50.
5
1:54.
9
4:24.
0
09:50
.0
16:20
.0

400 Meters*
800 Meters
1600 Meters
3200 Meters
5000 Meters

Endurance
Factor
Min Easy Pace
Max Easy Pace
Aerobic Threshold
Lactate Threshold
Critical Velocity
(8k-10k)
VO2 (5k)
3200 Fitness
Baseline (Mile
fitness)
800m Fitness
400m Fitness
Max Speed

Per
400m

0:50.5

Decel/L
ap

0:57.4

:06.9

1:06.0

:08.6

1:13.7

:07.7

1:18.4

:04.6

:07.0
2:08.
0
1:54.
0
1:40.
1
1:33.
1
1:26.
1
1:19.
2
1:12.
2
1:05.
2
0:58.
2
0:51.
3
0:44.
3

3:12.
0
2:51.
1
2:30.
1
2:19.
7
2:09.
2
1:58.
8
1:48.
3
1:37.
8
1:27.
4

4:16.
0
3:48.
1
3:20.
2
3:06.
2
2:52.
3
2:38.
3
2:24.
4
2:10.
4
1:56.
5

5:20.0
4:45.1
4:10.2
3:52.8
3:35.4
3:17.9
3:00.5
2:43.0
2:25.6

6:24.
0
5:42.
1
5:00.
3
4:39.
4
4:18.
4
3:57.
5
3:36.
6
3:15.
7

8:32.
0
7:36.
2
6:40.
4
6:12.
5
5:44.
6
5:16.
7
4:48.
8
4:20.
9
3:53.
0
3:25.
1
2:57.
2

Current Fitness Projections

4:20.
9
9:37.
3200m
6
Analysis: Great 400m speed for a distance runner. This athlete has not run as fast
as 1600m & 3200m fitness projections, so its safe to assume VO2 max and Lactate
Threshold levels are weaker than the lactate system and speed qualities. The
primary focus this season will be aerobic in nature; that is, bringing the 5k, 3k and
Mile times in closer alignment with the 800m and 400m marks.
1600m

1.3 TRAINING OBJECTIVES

The five biomotor skills along with their accompanying subsets of fitness must be
addressed throughout the training macrocycle in varying capacities. This creates a
durable runner, and I believe that all things being equal, the better athlete wins.
1. Stamina (Endurance)
a. Basic aerobic fitness
b. Aerobic threshold
c. Lactate threshold (anaerobic threshold)
d. VO2 development
2. Speed
a. Acceleration
b. Max Speed Development
c. Special Speed Endurance
d. Specific Speed Endurance
3. Strength
a. General Strength
b. Resistance Training
c. Max Strength
d. Strength-Endurance
e. Power
f. Plyometric Training
4. Skill
a.
b.
c.
d.

General biomechanical skill work

Pacing skills
Racing skills
Psychological skills

5. Suppleness (Mobility and Flexibility)

a. Balance work
b. Stability training
c. Basic mobility work
d. Flexibility work as needed

1.4 PERIODIZATION
The periodization model I like to follow is that of Funnel Periodization. This model
is described well in Steve Magness book, The Science of Running, but is traced
back to the Italian school of training, most notably, Coach Renato Canova.
Funnel Periodization is very simple. Start the training year at the extremes of
general stamina, general speed and general strength. As the season progresses, a
coach must gradually bring all of these aspects closer to race-specific training
intensities. Endurance work gets faster and the speed work actually gets slower
and more specific to the target race.
Funnel Periodization is characterized by a multi-faceted base phase, which includes
training items typically excluded from traditional base phases, such as max
acceleration and speed training as well as max strength training. Excluding these
training items, even for a distance runner, would be a fundamental training error.
The work completed in the base phase provides all of the tools for further stamina,
speed and strength training.
The illustration below depicts the process of how Funnel Periodization works for a
26-week macrocycle with the final week being the goal competition and peak
performance in the 1500m. The primary training intensities are indicated on the
arrow with the weeks these workouts take place indicated below. All previous
training items are maintained while new stress is added.

Table 1: Funnel Periodization

Easy
3k

AT

LT

10k

5k

1500

1200
Accel

800

Weeks 1-8 Weeks 9-11 Weeks 12-17 Weeks 18-20

Weeks 9-12 Weeks 1-8
Base
Competition

Pre-Competition
Base

400

Max

Weeks 13-17

Competition

Pre-

For the college distance runner, single periodization of a calendar year only works if
there is no emphasis on Cross Country or Indoor Track and Field. I am not aware of
any institutions that only focus on Outdoor Track and Field, therefore at minimum,
double periodization is necessary.
Why double periodization and not triple periodization, being there are three
competitive seasons (Cross Country, Indoor Track and Outdoor Track)? For a
distance runner, it is my theory that triple periodization neglects important,
continuous and extended base training phases which are crucial for physiological

adaptations to occur. Table 2 depicts the basic framework of the yearly training
cycle, permitting for two peaks in the year, one in Cross Country and the other
being Outdoor Track and Field.

Table 2- Double Periodization (this is an example one the Cross Country Macrocycle.
The Track and Field Macrocycle would have slight adjustments due to having two
Championship seasons- Indoor and Outdoor Track and Field)

26 Week Macrocycle
Base
Phase
11 Weeks
3x4 Weeks
Mesocycl
e
#1
Easy
Running
Strides

General
Strength

Pre-Competition
Phase
8 Weeks
2x4 Weeks

Mesocycl
e
#2
Aerobic
Threshol
d
Accel
Work

Mesocycl
e
#3
Lactate
Threshol
d
Max
Speed

GS w/
Resistan
ce

Max
Strength

Mesocycl
e
#4
10k/5k
(VO2)

Mesocycle
#5

Competition
Phase
4 Weeks
(Conf. &
Nats)
Mesocycle
#6

Rest
Phase
3 Weeks

5k/3k
(VO2)

Specific as
Needed

Special
Speed
Enduranc
e
Max
Strength
w/ Power

Specific
Speed
Endurance

Specific as
Needed

Rest

StrengthEndurance
&
Maintenan
ce

General
Strength

Rest

Mesocy
cle
#7
Rest

NOTES: There are no official cut-offs in regard to weeks/phases. If lactate

threshold levels arent developed to the levels commensurate with event
requirements by Mesocycle 3, then common sense would indicate continuing- of
blending Lactate Threshold work- into the next Mesocycle.
The macrocycle pictured above is a Cross Country macrocycle that would be
repeated for Track and Field. There would not be a primary focus on indoor track,
but a healthy mix of under and over-distance events on the indoor circuit would fit
the periodization model well. Exact weeks and even the length of Mesocycle can
and should be altered as/if needed.

1.5 GOAL SETTING, MOTIVATION & TRAINING

PREFERENCES
Before training officially begins, it is important to determine motivational
factors for the athlete, season and career goals for the athlete along with training
preferences and any other pieces of information that will help the athlete have their
best season.
One of my favorite lines regarding motivation comes from Dr. Joe Vigils book,
Road to the Top, where he explained, Most athletes are ready to make an effort in a
race. Few are ready to carry their efforts through months or years of training and
racingthe impassioned will is possessed by very few athletes. (Vigil, 3)
To discover the driving force behind this impassioned will, the athlete, along
with all of the other athletes, would complete the following survey to help me better
understand the answers to the items mentioned above.
Survey Link: https://www.surveymonkey.com/r/Dcrew2014
After completion of the survey, a meeting with the athlete is necessary to discuss
the season goals and the training that will help them reach the goals. This is an
important step in stimulating the athletes belief in the training system and to teach
them about the training process.

1.6 THE TRAINING PLAN

The training plan I will present in detail is the ideal world plan; that is- the
athlete would never be sick, injured, have other obligations, recover well and be
able to follow the plan to perfection. Of course, the reality is that the entire training
plan will undergo hundreds of minor adjustments throughout the season based on
the actual life of the athlete. To minimize unplanned training breaks, recovery days
and weeks are built into the training plan and a total regeneration and recovery
period is included to ward of any chance of carryover injuries from the previous
training macrocycle.
In designing the plan, I started backwards from the important races- typically
conference and national meets and planned accordingly. This method ensures that
the most important training markers are accomplished and that the progression of
different training stimuli makes sense.
This training plan is going to focus on a single athlete- the freshman detailed in
the information at the beginning of the paper. The focal race is going to be the
1500 Meter Run. The goal is to run the NCAA Division II Provisional Qualifying
Standard of 3:51.68. This may not make the NCAA meet, but would a great kickstart to a collegiate career and is a challenging goal based on his high school times.
Goal Race/Time: 1500 Meters/ 3:51.68
Prerequisite fitness: 800 Meters= 1:53 & 3000m- 8:40
This athlete already comes into the season with enough 400 Meter and 800
Meter prerequisite speed to make 3:51 a legitimate target for the season. An

emphasis on aerobic fitness, through weekly mileage, long runs, aerobic threshold
and anaerobic threshold training will help this athlete make them physiological
changes in mitochondria and capillaries to enable this type of performance.
The training cycle that I will present is an Outdoor Track and Field Macrocycle.
I should note this plan assumes the athlete did not make it past the RMAC Indoor
Championships.

BASE PHASE

11 Week Base Phase

The base phase for Indoor/Outdoor Track is a heavily debated topic. The
coach is faced with the dilemma of de-emphasizing the indoor season and
using that time primarily to build up for Outdoor Track, or go the route of
triple periodization and try to squeeze three peaks out of an athlete in nine
months. Another option is to extend an indoor peak through the outdoor
season.
In this example, I will use the Indoor season as a building block for the
outdoor season, because I feel that one can still race well using primarily
base training methodologies.
o That being said, one must resist the urge to taper too much for indoor
meets as training goals need to take top priority.
Its also a good reminder that races should be used as training
tools
th
Every 4 week is a built-in recovery week where we will have a day off from
training.

Training Goals & Abbreviation Key

1
70
Mile

Increase basic aerobic fitness

o Easy Mileage (E)
o Aerobic Threshold Runs (AT)
o Fartlek Training @ Lactate Threshold velocities (Fartlek)
o Long Hill Repetitions (Hills)
o Progression Runs (PR)
Increase basic acceleration and speed
o Hill Sprints (HS)
o Flat Accelerations (Accel)
o Strides (Strides)
Increase basic strength
o General Strength & Mobility Routines (GSM)
o Traditional Strength Progressions (Strength)
AM- 40 Min
PM- 5x8 sec
Hill Sprints

15k AT Run
Strength

AM- 40 Min
PM- 70 Min
Gen

Fartlek
(1/1) over
Hills

AM- 40 Min
PM- 70 Min
Gen

Long Run

Easy
Run

s
2
70
Mile
s
3
70
Mile
s
4
56
Mile
s
5
70
Mile
s
6
70
Mile
s
7
70
Mile
s
8
56
Mile
s
9
70
Mile
s
10
42
Mile
s
11
56
Mile
s

AM- 40 Min
PM- 6x8 sec
Hill Sprints

10k PR
Strength

AM- 40 Min
PM- 5x10
sec Hill
Sprints
AM- 40 Min
PM- 6x10
sec Hill
Sprints
AM- 40 Min
PM- 8x8 sec
Hill Sprints

15k AT Run
Strength

AM- 40 Min
PM- 5x30m
Sprints

8x1k @ LT
+ 46x200m
Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
2x2 Mile
Tempo + 46x200m

4x1 Mi
Tempo + 46x200m
Strength
AM- 40 Min
PM- 5x40m
Sprints
4 Mile
Tempo + 46x200m
Strength
AM- 40 Min
PM- 5x60m
Sprints
OFF

10k PR
Strength

15k AT Run
Strength

AM- 40 Min
PM- 70 Min
Gen
Strength
20 Minute
Tempo Run
+ 46x200m
40-60 Min
Easy

Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
15x200m@
3k>800m
Pace

Strength
Fartlek
(2/1) over
Hills
Strength
Fartlek
(3/1) over
Hills
Strength
Pre-Meet

Strength
AM- 40 Min
PM- 70 Min
Gen
Strength
Pre-Meet

Long Run

Easy
Run

BHSU
(5k)

Long
Run

Co. Mines
(3k)

Co. Mines
(800)

OFF

Fartlek
(4/1) over
Hills
Strength
Pre-Meet

Pre-Meet

BHSU
(3k)

Long
Run

Chadron St.
(800)

Long Run

Easy
Run

AM- 40 Min
PM- 70 Min
Gen
Strength
Pre-Meet

Nebraska
No race
Pre-Meet

Nebraska
(Mile)

Long
Run

SDSU
DMR (800)

SDSU
Mile

OFF

Co. Mines
No Race
Pre-Meet

Co. Mines
(800)

Long
Run

OFF

AM- 40 Min
PM- 70 Min
Gen
Strength
Pre-Meet

RMAC
Indoor
TBA

RMAC
Indoor
TBA

OFF

40-60 Min
Easy

40-60 Min
Easy

40-60 Min
Easy

40-60 Min
Easy

40-60
Min
Easy

AM- 40 Min
PM- 70 Min
Gen
Strength
10x200m @
Mile>400
Pace

PRE-COMPETITION PHASE

8 Weeks (presented below)

Mileage is 90% (3 weeks) and 80% (3 weeks) of Maximum

Training Goals & Abbreviation Key

WK
#
12
63
Mile
s
13
63
Mile
s
14
63
Mile
s
15
63
Mile
s

Maintain Aerobic Fitness

o Easy Mileage (E)
o Aerobic Threshold Runs (AT)
o Lactate Threshold Training (LT) will peak early in this phase
o Long Hill Repetitions (Hills)
o Progression Runs (PR)
Maximum VO2 will be developed by the end of this phase
Race-Speeds and Goal Race Speeds will be included in this phase
Maintain Basic Speed
o Most basic speed and acceleration will be included in warm-up routines
from now on
Hill Sprints (HS)
Flat Accelerations & Speed (Accel and/or Speed)
Strides (Strides)
Maintain General and Traditional Strength
o Convert the Max Strength gained from previous cycle into Power &
Strength-Endurance
Monday

Tuesday

Wednesday

8x1k @ 10k
Strength

AM- 40 Min
PM- 60 Min
Gen
Strength
AM- 40 Min
PM- 60 Min
Gen
Strength
AM- 40 Min
PM- 60 Min
Gen
Strength
AM- 40 Min
PM- 60 Min
Gen
Strength

AM- 40 Min
PM- 60 Min
Power/Plyo

4x4x200m
@Mile

AM- 40 Min
PM- 60 Min
Power/Plyo

12x200 @
800m Pace

AM- 40 Min
PM- 60 Min
Power/Plyo

3x4x300m
@Mile

8x300 @
800m Pace

AM- 40 Min
PM- 60 Min
Gen
Strength

AM- 40 Min
PM- 50 Min
Gen
Strength
AM- 40 Min
PM- 50 Min
Gen
Strength
1600-1200800-4002x200
(Mixed)

2x4x400m
@ Mile Pace

OFF

AM- 40 Min
PM- 50 Min
Gen
Strength
AM- 40 Min
PM- 50 Min
Gen
Strength
Pre-Meet

AM- 40 Min
PM- 50 Min

Vigil Accel
100>200m

AM- 40 Min
PM- 50 Min

8x800 @ 5k
Strength

12x400 @
3k
Strength
5x1 Mi @
10k
Strength

16
56
Mile
s
17
56
Mile
s
18
42
Mile
s

6x1k @ 5k
Strength

19
56

5x800m
Cut-Downs

6x800@3k
Strength

Recovery
Run

4x400 @
800m Pace

Thursday

Friday

8x100m @
400 Speed

Sunda
y
Long
Run

6x150m @
400 Speed

Long
Run

4x200m @
400 Speed

Long
Run

BHSU
Spring
Open
(800m +
4x400)
Loper Invite
(1500m)

Long
Run

Pre-Meet

SDSM&T
(800m +
4x400)

Long
Run

Mt. Sac
(1500)
*need to
get
qualifier
here
Pre-Meet

Bryan Clay
(800)

Long
Run

CO. State
(800)

Long
Run

AM- 40 Min
PM- 60 Min
Gen
Strength
AM- 40 Min
PM- 60 Min
Gen
Strength
AM- 40 Min
PM- 50 Min
Gen
Strength
Pre-Meet

Pre-Meet

Saturday

Long
Run

Mile
s

Strength

Gen
Strength

Power/Plyo

COMPETITION PHASE

4 Weeks (presented below)

Mileage is 60-80% of Maximum

Training Goals & Abbreviation Key

WK
#
20
42
Mile
s
21
42
Mile
s
22
56
Mile
s
23
42
Mile
s

Competitions are the primary focus

Training needs to be consolidated and finalized
Monitor both the internal and external loads
o Students are taking finals, so stress needs to be monitored closely
Maintain Aerobic Fitness
o Easy Mileage (E)
o Lactate Threshold Training (LT) in the form of Tempo Runs
o Long Runs (may have some progression to AT intensities)
Race-Speeds and Goal Race Speeds will be included in this phase
Maintain Basic Speed
o Basic speed and acceleration will be included in warm-up routines
Maintain General and Traditional Strength

Monday

Tuesday

AM- 30 Min
PM- 40 Min
Strength

Vigil
Acceleratio
n
100>200
4x800m
Cut-downs

OFF

Pre-Meet

RMAC
(TBA)

RMAC
(TBA)

Sunda
y
Long
Run

OFF

Pre-Meet

Recovery
Run

Long
Run

Oregon
Miler Drill +
Vigil 200300
OFF

Recovery
Run

AM- 30 Min
PM- 50 Min
Strength

Air Force
Last
Chance
(1500 if
needed)
1600-1200800-4002x200

Recovery
Run

MedLong
Run

Pre-Meet

NCAA
1500m
Prelim

NCAA

NCAA
1500m
Finals

AM- 30 Min
PM- 40 Min
Strength

AM- 30 Min
PM- 40 Min
Strength
Vigil
Acceleratio
n
200>100

Wednesday

Thursday

REST AND REGENERATION PHASE

3 Weeks

Friday

Saturday

No running
Take a needed psychological and physical break

1.7 CROSS COUNTRY MACROCYLE

Following the Rest and Regeneration Phase, the athlete would begin the Cross
Country Macrocycle. Training would follow the same 26-Week Periodized training
plan, with a slight emphasis on the direction of training- in this athletes case, from
the 1500 Meters to Cross Country and the 8k and 10k distances.
There would be no changes in the Base Phase, except for an increase in
training volume. Increasing training volume is an easy method for developing
athletes in improve their aerobic capacity and overall performance. This athlete
reached a peak of 70 miles in the previous Macrocycle and it makes sense that 75
miles per week is a suitable progression of maximum weekly mileage for the Cross
Country Macrocycle. Even if the athlete seemed to have a difficult time with the
training load as a freshman, a coach must not the internal stress placed on the
athlete their freshman year of college where every aspect of their life is in
transition. Additionally, most college freshman distance runners are completing
their first year of nine straight months of intense competition. That being said, the
sophomore summer (the Cross Country Macrocycle) is still a good time to increase
training volume, even if the athlete seemed abnormally tired and worn out as a
freshman.
RATIONALE: USING THE SAME BASE PHASE FOR CROSS COUNTRY & TRACK AND
FIELD
As previously mentioned, the training for Cross Country and Track and Field are
incredibly similar. The energy requirements for the 8k/10k Cross Country and very
similar to that of the 1500 Meters in Track and Field. Older research depicted the
1500 Meters as being an overly anaerobic event, but recent research by Gastin
(2001) and Duffield (2005) both show that even races like the 1500 Meters are more
aerobically-based than once thought.
Duffields research found the 1500 Meters to be 77% Aerobic and nature for
men and 86% aerobic in nature for women. The difference in percentages is based
on women spending more time running than men. The longer in duration the
athlete runs, the more aerobic the race. (Duffield, 2004)
Gastins research went a step further, as he found the anaerobic/aerobic split
occurred at around 75 seconds of running, meaning even the 800 Meters is a mostly
aerobic event, since even the world record for men is over 100 seconds. (Gastin,
2001)

These findings support the using the same aerobic base phase for a middledistance (800-3k) Track and Field athlete as perhaps- as Arthur Lydiard preached
and practiced a half-century ago- a marathoner. (Lydard, 1998)

1.8 CROSS COUNTRY BASE PHASE

Previously, in this paper, the Base Phase for the Track and Field season was
discussed. Out of respect of the readers time, I will not copy and paste the previous
training Base Phase training cycles, as they would be exactly the same as the
previously mentioned Mesocycle.
The only difference in the Base Training Mesocycle would be found in the miles
per week of training (up to 75 as a max), along with differences in training
intensities. With increased fitness from the Track and Field season, the athlete
would have new training paces for each of the necessary training runs. Table 3
shows the new training intensities for this athlete, based off new personal bests set
in the Track season.
Table 3

Athlete w/ new
PR's

Athlete Name
Personal Bests

0:50.
5
1:53.
5
4:09.
0
09:10
.0
15:20
.0

400 Meters*
800 Meters
1600 Meters
3200 Meters
5000 Meters

Endurance
Factor
Min Easy Pace
Max Easy Pace
Aerobic
Threshold
Lactate
Threshold
Critical Velocity
(10k)
VO2 (5k)
3200 Fitness

Per
400m

0:50.5

Decel/L
ap

0:56.8

:06.2

1:02.2

:05.5

1:08.7

:06.5

1:13.6

:04.9

:
05.8
1:5
4.3
1:4
2.8
1:3
1.2
1:2
5.5
1:1
9.7
1:1
3.9
1:0

2:51.
5
2:34.
2
2:16.
9
2:08.
2
1:59.
5
1:50.
9
1:42.

3:48.
7
3:25.
6
3:02.
5
2:50.
9
2:39.
4
2:27.
8
2:16.

4:45.
9
4:17.
0
3:48.
1
3:33.
7
3:19.
2
3:04.
8
2:50.

5:43.
0
5:08.
4
4:33.
7
4:16.
4
3:59.
1
3:41.
8
3:24.

7:37.
4
6:51.
2
6:05.
0
5:41.
9
5:18.
8
4:55.
7
4:32.

8.1
1:0
2.4
0:5
6.6
0:5
0.8
0:4
5.0

Baseline (Mile
fitness)
800m Fitness
400m Fitness
Max Speed

Current Fitness
Projections
1600m
3200m

2
1:33.
6
1:24.
9

3
2:04.
7
1:53.
2

4
2:35.
9
2:21.
5

4
3:07.
1

6
4:09.
5
3:46.
4
3:23.
3
3:00.
2

4:09
.5
9:05
.2

Analysis: The athlete made drastic improvements in the longer middle distance
races (the mile/1500, the 3k and the 5k) which was the result of a higher
percentage of training at the aerobic and lactate thresholds along with vVO2. This
summer, Easy Runs, Aerobic Threshold runs and fartlek runs will be completed at an
appropriately higher intensity level.

1.9 CROSS COUNTRY PRE-COMPETITION & COMPETITION

PHASE
Like the Base Phase, the Pre-Competition and Competition Phases of the Cross
Country season would be strikingly similar to the Track and Field Macrocycle with
the exception of including Dr. Joe Vigils progression of Mile Repetitions in
substitution for the 1k repeats seen in the Track and Field Macrocycle. Nearly
everything else in the training cycle would stay the same in accordance to the
Funnel Theory which places importance in moving all training items from general to
race-specific.
Vigils Mile Repeats would be used in the progression as follows: (Vigil, 81)
4x1
4x1
4x1
4x1

Mile
Mile
Mile
Mile

@
@
@
@

85% (of vVO2, which is 3k Pace)

88%
91%
94%

4-6 Mile Lactate Threshold Runs would replace the 800 Meter Paced workouts
from the Track Season, but rest of the training would remain the same in order to
develop or maintain all of the five biomotor qualities.
Additionally, the workouts from the Track and Field macrocycle that are milepaced, such as the 3x4x200 meter workout, would be best utilized on hills during
Cross Country, simply because of the specificity hills add to most Cross Country
courses.

As you can see, the Cross Country macrocycle contains all of the same
elements of the Track and Field macrocycle, with very slight modifications in VO2
training, continuation of Lactate Threshold Training and the inclusion of coursespecific hills.
Like the Track and Field macrocycle, a Rest and Regeneration period follows
the season.

1.10COMPLIMENTARY ROUTINES & WARM-UPS

I like the term, complimentary routines for the extra work that we would do
outside of running. Keeping with the belief that all five biomotor skills are important
to success, strength, skill and suppleness work and training are imperative to
success.
On the schedules, I didnt specify different types of strength, so I will explain the
strength training periodization. Strength can be used in all different capacities with
good results.
STRENGTH PROGRESSION
Body Weight Strength Circuits

These circuits familiarize the athlete with the motions and movements we will
use under resistance later in the season
There is also a fitness-building component to these circuits
For additional fitness considerations, these circuits can be done on hills,
which is very challenging

Circuits with Resistance

The next phase of strength training involves using an external resistance to

the general strength work.
Most of the times, this is Med Ball training, but can use free weights and
sandbags as well.
Again, the purpose is to mimic and previous weightroom movement patterns
and develop better general strength

Resistance Training

This will be typical weight room work

Typical lifts are the squat, good mornings, push-press, lunges and step-ups
Rep/Sets are low and weights are manageably high
o Example 3 sets of 4-6 reps at a challenging weight
o This type of lift, done after an aerobic workout, can stimulate
mitochondrial growth
o These lifts also jump-start the recovery process by giving a shot of
growth hormone

Transition into Power

This phase is typically short for distance runners, but its important
Dumbbell Cleans are taught and we use sandbags as resistance for explosive
clean & throws
Multi-throws using med-balls are utilized
Long, fast hill repeats are the finishing piece to this power. This is the most
specific power a runner can achieve and will translate to the track.

GENERAL STRENGTH, SUPPLENESS & SKILL WORK

General Strength routines are what I also call injury prevention routines.
Recent research is finding that the majority of running injuries have an origin at the
hip, particularly weakness and imbalances with hip muscles. Many of the same
exercises used in the Body Weight Strength Circuits are used in General Strength
routines.
The Myrtl Routine is a popular, stand-by routine for distance runners that
addresses weakness in the hip region. The Lunge Matrix is another pre-run routine
that takes an athlete through all of the planes of motion and pre-addresses the
range of motion that runners will experience on their base-building runs.
Within the post-run general strength routines, its wise to include some skill
work as well. Most of the skill work I have distance runners do is accomplished
through sprinting since the actual transfer of skill from drills to actual running isnt
very good, particularly for distance runners who operate at sub-max speeds, so hill
sprinting (an acceleration development method) and max speed training over short
distances are perfect form builders for distance runners. That being said, some
skill work is necessary after an easy run to re-establish the speed pathways.
Suppleness, along with skill work, is built into the General Strength Routines,
primarily because these are student-athletes and dont have five hours each day to
train. However, one tool for suppleness that the athlete can use in the dorm or at
home is the foal roller. Foam rolling on a daily basis is great preventative medicine,
as foam rolling eliminates muscle fiber adhesions from forming and causing
potential mobility or injury problems.

1.11NUTRITION, HYDRATION

AND SLEEP
On a daily basis, athletes need to be reminded and taught the necessity of
good nutrition, hydration and sleep. Without proper fuel and the recovery powers of
sleep, all of the training in the world doesnt matter, because adaptations wont be
able to take place!

Nutrition- having a dietician available would be ideal in the college setting, as

there are several dietary considerations for runners that are very important,
including, but not limited to:

Adequate calorie intake

Iron and ferritin levels and intake
Vitamin D levels
Hydration status
Performance consequences of alcohol consumption

Sleep is the most important recovery tool available and its important as a
collegiate coach to convey the benefits and necessity of sleep.

1.12FINAL NOTES
This training plan would likely undergo numerous changes and revisions as the
season carried along. After both the Track and Field and the Cross Country season,
a thorough analysis needs to take place to determine what worked- what didnt
work- and why. There is no right or wrong way to train and this is just one
example.
Outside of the actual training, I feel it is important for a coach to set a positive
life example for athletes and display professional mannerism at all times. The
coaches I respect most are this way. The lessons sport can teach are exceptional
and cannot be found in any other aspect of education. Its important that the
student-athlete experience is a positive one and the coach plays a large part in that
outcome.
In an era where sports are getting cut due to financial difficulties at schools, it
is important that coaches direct their programs in a first class manner and carry out
their jobs with utmost professionalism. This type of leadership generates respect
from those in other professions and endeavors.
As Doc Michel, the Assistant Cross Country Coach at my school says, It only
takes 10% more to go first class.

Bibliography

Duffield, et al. (2005). Energy system contribution to 1500- and 3000-metre track
running. Journal of Sports Science. Oct;23(10):993-1002.
Gastin, P. (2001). Energy system interaction and relative contribution during
maximal exercise. Sports Medicine. 31(10):725-41.
Lydiard, A. (1998). Running to the top. Lancing, MI: Meyer & Meyer Sport.
Vigil, J. (1995). Road to the Top. Albuquerque, NM: Creative Designs, Inc.