Building up Your Mileage

  • LD MS Track& Cross Country: Our 4 Phase Running Program

    Before you can begin a running program, you must understand some of the concepts and principles of running.

    One of the concepts of a running program is endurance. Endurance is how long you can train the muscle. Your endurance depends on how much glycogen is in that muscle before you start your training. If your muscle can hold twice as much glycogen, you can train that muscle twice as long. If your muscle can hold three times as much glycogen, you can train that muscle three times as long. The only way you can teach your body to hold more glycogen is through training that muscle until it runs out of the stored glycogen supply. This process is called depletion. After you eat, your glycogen supply replenishes itself. Your muscle will then be able to store more glycogen than it originally could.

    You're asking yourself which method of training is best for depletion? The long run depletes stored glycogen; deplete this storage once a week with a long, steady run at a comfortably hard pace.If you do too many hard, or long days continuously, then you will not improve(compensate). The body improves on easy and rest days (super compensation). Training fast on hard days (Hills & Interval Repeats) will not help you improveif you do too many hard days back-to-back. A common mistake is running fast, back-to-back days and working out hard on a daily basis. Not all continuous runs are always fast, be specific, for example: running one and half minutes per mile slower than your personal performance in the 5K.

    Coaching Volume and Intensity: Phase 1

    "Runningon the Track, Parking Lot or Grass Loop"
    One cycle consists of: run 2 laps, walk ½ lap
    Number of cycles__________ per day

    We’ll start the young runners with 3 to 4 cycles. Each runner has different abilities. We’ll develop and plan a program to meet your needs. You’ll start off on an easy jog. Don’t forget to run the proper pace, don’t get confused and run too fast and be sure to start off easy and not to run fast. After you finish the workout, could you do more?  Tomorrow, based on today, you’ll do more cycles, stay the same or do less cycles for the next day's workout. Remember to adjust to fit the number of cycles you’ll need for the next day's workout. After each running workout insert flexibility. (Static Stretches) PhaseI may last 1-3 weeks. A beginner may start in Phase II or III and bypassPhase I depending on his/her development of endurance.

    Phase II

    Run 1 mile continuously without stopping for 5-6 days or run one mile 4 days and 2 miles continuously 2 days. Remember, depending on your development, Phase II may last 1-3 weeks or longer. Ask the runner if they walked on the run; if walking on the run is still a problem make adjustments. Do not advance to Phase III until the runner can run continuously without stopping for a week or longer.

    Period Phase III

    Run 2 miles continuously for4 days and one mile for 2 days or run 2 miles continuously without stopping for 5-6 days. Phase III may last 1-3 weeks or longer.

    Phase IV

    Run 2 miles continuously for 3 days and run 3 miles for 3 days in a week or run 3 miles for 5-6 days. Phase VI may last 1-4 weeks. Becautious to insert competition, time trials or interval running as a general rule your first priority is coaching (volume and intensity) continuous running at 130-150 bpm. The next step is coaching intensity, running continuous for 20-60minutes and interval running for 4-8minutes at 150-174 bpm.

    When the beginner can run continuous and learn to run with intensity efficiently then he or she can start in the next period of training in the Preparation period.


    Coaching instructions for the beginner:

    1.  To stay in the phase all week.

    2.Don't change to different phases without the coach's instruction.

    3.Always ask the coach for instructions.

    4.Always tell the coach daily what phase and mileage you are running.

    5.After you finish your workout, ask the coach for further instructions.

    6.Communicate to your coach every day. Check in and check out.

    7.The body improves on rest days.