Training Plan

Training Plan Overview

Our training plan this year is inspired by the successful program developed by Coach Braman at Florida State University. You can view his comprehensive plan here: Florida State Distance Training Plan by Bob Braman. Our approach focuses on building a strong and sustainable foundation through a pyramid structure, guiding athletes through different phases of development:

• Base Building(Aerobic Endurance): The foundation of our pyramid, emphasizing high-volume aerobic training to establish stamina and endurance.
• Aerobic Threshold: The next layer, focusing on improving our ability to sustain faster paces comfortably improving our lactate threshold. 
• VO2 Max Development: Building this peak to enhance overall speed and cardiovascular capacity.
• Anaerobic Strength: The apex, targeting the development of speed and power for race day performance.

This summer, our primary focus will be on the foundation—building a solid aerobic base to set our athletes up for a successful season. Alongside running, we’ll incorporate strength training to complement and reinforce this foundation.

We will be sending out weekly workout assignments via email, text, or Strava to keep everyone on track and engaged. As the season progresses, we’ll also focus on teaching the importance of periodized training and helping athletes understand the relevance of each phase within our program.

Additionally, we will prioritize teaching running economy and efficiency through specialized drills, along with a routine for injury prevention that includes yoga and other active recovery activities. Our goal is to develop well-rounded, resilient athletes who are prepared physically and mentally for the season ahead.

But don’t let this intimidate you. Each athlete will be assigned an individualized program to accommodate their individual needs or competition level. 

We’re excited to work together to build a strong, healthy, and motivated team!

Feel free to send a direct message to the team instagram page with any questions or concerns.