Track Training PLan - Distance

Our track season training plan builds directly upon the foundation laid during cross country, marking a natural progression in our full year's training cycle. While cross country emphasizes aerobic development, our track season training will begin with a strong aerobic focus and progressively shift towards more anaerobic and event-specific work as the season advances, culminating in peak performance. This holistic approach ensures a complete aerobic-to-anaerobic development throughout the entire year.

Our approach is deeply informed by established methodologies, drawing inspiration from 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). We also integrate principles from the renowned Jack Daniel’s Running Formula and the insightful "Science of Running" by Steve Magnus to create a comprehensive and scientifically-backed training regimen.

Our track plan follows a pyramid structure, guiding athletes through different phases of development: beginning with the foundation; base building.

• Base Building (Aerobic Endurance): The initial phase of our track preparation focuses on reinforcing aerobic capacity and endurance, establishing a robust foundation for the season.
• Aerobic Threshold & Speed Endurance: As we progress, we'll refine our ability to sustain faster paces efficiently by building upon our lactate threshold, bridging the gap between pure aerobic work and event-specific demands.
• VO2 Max Development & Race Pace: This phase hones our cardiovascular power and introduces more intense, race-specific efforts to enhance speed and stamina for track events.
• Anaerobic Strength & Speed/Power: The apex of our training, targeting explosive power, maximal speed, and anaerobic capacity crucial for competitive track performance, especially in shorter distances and critical race moments; the final kick.
  

Initially, our focus will be on solidifying our aerobic foundation, before progressively introducing higher intensity and speed work. Alongside running, we’ll incorporate strength training to complement and reinforce this foundation throughout all phases.

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 and life.

But don’t let this intimidate you. Each athlete will be assigned an individualized program to accommodate their individual needs or competition level and we'll take down weeks in training monthly.

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.