TRACK TRAINING PHASES

Phase 1 – Winter Base Training I Nov.- Dec. (~3-4 weeks)

Focus = moderate tempo running & building mileage base.

Typical Week: Mon. Moderate Tempo, Tues. Rec., Wed. Hill Run, Thur. Rec., Fri. Rec.,

Sat. Run on own, Sun Off/EZ/Make Up or X-Train

Phase 2 – Winter Base Training II Dec. – Jan. (~3 weeks)

Focus = tempo running, building mileage base & adding strength work w/ longer hill repeats.

Typical Week: Mon. Tempo, Tues. Rec., Wed. Hill Repeats, Thur. Rec., Fri. Rec.,

Sat. CSULB long run w/ track, Sun Off/EZ/Make Up or X-Train

Phase 3 - PreTrack Strength Training I Jan. (~3 weeks)

Focus = tempo running, building mileage base, hill repeats, strength/Sprint work and all-comers meets every other week.

Typical Week: Mon. Tempo, Tues. Rec. & Drills, Wed. Hill Repeats, Thur. Rec., Fri. strength w/ sprints, Sat. CSULB long run w/ track or All-Comers w/ extra mileage, Sun Off/EZ/Make Up or X-Train

Phase 4 - PreTrack Strength Training II Feb. (~4 weeks)

Focus = tempo running transitioning into cruise intervals, maintaining mileage base, hill repeats (lower Stanley only), strength/sprint work and all-comers meets every other week.

Typical Week: Mon. Tempo or Cruise Intervals, Tues. Rec. & Drills, Wed. Hill Repeats, Thur. Rec., Fri. strength w/ sprints, Sat. CSULB long run w/ track or All-Comers w/ extra mileage, Sun Off/EZ/Make Up or X-Train

Phase 5 – PreSeason Track (Intervals) March (~3 weeks)

Focus = tempo running/cruise intervals, intervals, maintaining mileage base and preseason meets almost every weekend.

Typical Week: Mon. Tempo or Cruise Intervals, Tues. Rec. & Drills, Wed. Intervals, Thur. Rec., Fri. PreMeet, Sat. PreSeason Meets w/ extra mileage, Sun Off/EZ/Make Up or X-Train

Phase 6 –Track Season (Dual Meets & Bigger Invites) Late March/Early April (~4 weeks)

Focus = intervals, maintaining mileage base and preseason meets every week.

Typical Week: Mon. Intervals, Tues. Rec. & Drills, Wed. PreMeet, Thur. Dual Meet, Fri. Recovery Run, Sat. CSULB w/ track & some extra mileage, (Var. Invites Fri. or Sat.)

Sun Off/EZ/Make Up or X-Train

Phase 7 –Track Season (Peak) Late April/Early May (~3-6 weeks)

Focus = intervals, dropping mileage base and big season ending meets.

Typical Week: Mon. Intervals, Tues. Rec. & Drills, Wed. PreMeet, Thur. Dual Meet, Fri. Recovery Run, Sat. Light Fartlek Workout, Sun Off/EZ/Make Up or X-Train