We all know that an athlete can’t peak for an entire year. That’s why we rest and go on to rebuilding the whole thing.
Distance runners start this process by base building: The build up of high-end aerobic running. A typical week like this might be filled with two-a-days of nothing but that; running. And in this, runners build the aerobic endurance to withstand greater stresses later. That’s real fine and all, but there’s something missing. There’s got to be more we can do to better prepare athletes for a great season.
Speed: During the base phase, runners will typically touch on some stride-outs for speed maintenance, a change of pace with some fartlek workouts, a bit more up-beat with tempos, and some early, light intervals to keep in touch with that maximum aerobic output. These are real fine, touching on a whole lot of aspects that make a strong runner. The name of the game is still speed; who can cross that line in the shortest duration of time? Speed development has got to fall into place somewhere in the base phase, but I haven’t a clue where.
Strength: There’s an insane amount of room for progress through strength training. But how should we periodize this into the base phase?
I’m just an average distance runner from Stockton, CA that’s trying to put together the best Track season he can through smarter training. Elitetrack just seemed like the real fitting place to help me. Thank you in advance.
Age: 16
Height: 5’7 / 170 cm
Weight: 126 lbs / 57 kg
Back Squat: 225 lbs / 102 kg
Deadlift: 245 lbs / 111 kg
Power Clean: 140 lbs / 63.5 kg
Bench Press: 145 lbs / 65.8 kg
PRs for racing distances
800m: 2:22
1600m: 5:35
2-miler (Cross Country): 11:56
5k: 19:22
PRs for jumping distances
LJ: 16’4 / 4.9 m
TJ: 34’1 / 10.3 m
