Phase 0 :  Pre-Season Conditioning. For the first 8 weeks (June 8-Aug 1) we will be focusing on increasing strength and endurance. The primary focus of this phase is to gradually build a base....so just adding MILES. I will give you suggestions of a few "workouts" you can do, especially if you plan on jumping in any summer races, BUT we will save the majority of our hard workouts for when the season starts...nobody wants to "peak" too early. This is an EXCELLENT time to work on leg strength, core strength, and upper body strength. Sit ups, PLANKS, push ups, pull ups, leg lifts and light weights are are encouraged during this time. We will have several planned "summer fun runs" in addition to the weekly 8am runs so please stay tuned.

Phase I: Our workouts will be comprised of easy runs (conversational pace), Lactate Threshold transition runs (cruise miles, tempo runs, fartleks, pick-ups, paced runs,), Hills, steady state runs (about 30 sec/mile faster than EZ runs), light speed work (repeats at current mile race pace--very controlled). Everything in this phase will be ACTIVE REST! You love this :)

Phase II : For the next phase we will be doing a lot of the same workouts as phase I but LT runs and speed days will be faster. We will be "training through" the meets during this time, using races as workouts. The rest will become less active, but will still be short.

Phase III: For the 3rd phase we will be adding more intervals and increasing speed on speed days. The rest will be longer. By this phase we will have switched from strength and endurance to strength and speed. 

Phase IV: This phase is at the end of the season (Leagues, Districts, Regionals, State). We will be taking out a distance day and replacing it with a recovery day. The repeats and intervals will get faster with full recovery.