The Training Pyramid
The Alpharetta training philosophy is to "build a pyramid". Each level of the pyramid represents a different phase of training. Each level builds on the previous level. The timing of the training is set so that we peak as high as possible at the right time (region and state). If a level is skipped, or rushed, often an injury will occur.
Phase I: Endurance (Aerobic Base) Summer
Lots of low intensity (conversational) miles (60-75%). This is the most important phase and requires the athlete to work through the summer to allow time for the subsequent phases.
Staple workout: long, slow distance.
Phase II: Stamina (Anaerobic Threshold) to mid-September
Twice a week of anaerobic threshold training (comfortably hard). Generally mile repeats and long hill workouts (80-85%). Mileage decreases, intensity increases.
Staple workout: 3 x 1 mile reps; 6 x 800 m reps.
Phase III: Economy (Lactic Acid Tolerance) to mid-October
Shorter and faster (than race pace) repeats and hills (90-95%). Mileage continues to decrease, intensity continues to increase.
Staple workout: 12 x 400 m reps; hill repeats.
Phase IV: Speed (Peak) to State Championship meet
Very short and very fast repeats and hills (95-100%). Tapering of mileage to refresh the body and mind to set up a peak performance. Hard days are all out.
Staple workout: 6 x 300 m reps; various pyramids and ladders.
AHS XC 5000 Club
Here's how to run stronger and faster and injury free. Please read the summary and guidelines and join this program to strenghthen our team.