Training Calendar

Below is a training calender of a cross country season worked out by Coach Welch. This works out the basic training phases that are needed to train an athlete. Obviously, every coach varies slightly in how they approach their training but this is a good skeleton to work with. This calender will continue into the track season is based on an athlete that had a track goal of 4:16. His Cross Country season was equally important to him as it develops a great base. We will be having work outs coming up in the future for each phase as well.

-Stephen Bain

By: Coach Welch

Weeks

Date

1-Jun

8-Jun

15-Jun

22-Jun

29-Jun

6-Jul

13-Jul

20-Jul

27-Jul

3-Aug

10-Aug

17-Aug

24-Aug

31-Aug

7-Sep

14-Sep

21-Sep

28-Sep

5-Oct

12-Oct

19-Oct

26-Oct

PHASE 1

PHASE

2009-

2010 year

Recove

PHASE 2

PHASE

Base

PHASE 3

PHASE

III

B-5kp

PHASE 4

PHASE

'5kp

PHASE 5

PHASE V

Pre- +

Comp

PHASE 6

PHASE VI

Main

Comp.

Phase

# 2

Phase

# 3

Phase

# 4

Phase

# 5

Phase # 6

Recovery

Base

Endurance

Base

+ 5kp

5kp +

pre-Competition

Pre-Comp

Main Competition

Active

SCR 1-9mi

Enurance

Multi speeds

Early Comp

Light runs

LR-1.6-2-3k

Stamina

cut mileage

S.O

SCR-1-10mi

SCR

5kp- 1k - 1600m

RACE

and intensity

dist. Relays

LR-1.6-2-3k

5kp- 1k-1600m

3kp - 800- 400m

pace work

s.o.

Hills

Hills

1600p -300 -400m

800-1k-1600m- zone-cut down

B.O.

S.O.

LTHR

cut downs

RECOVERY

Fund=

fundamentals of running

cir- fund

Hills

3kp- 800m

SCR

cut down

Cir =

Circuits

5kp ( 1k-1600m

S.O.

zone

RECOVERY-RECOVERY

SCR =

straight

contiuous running

steady state

LTHR

pace running with zone

LTHR

LR =

long repeats

1600-2k

-3k

B.O.

backoff

S.O.

B.O.

So =

stride outs

HILLS =

both steep 50 meters or more for strength and speed development

race prep

AC =

Aerobic

capacity

running

and 200 meters or more for speed endurance

B.O. =

backoff

weeks

LTHR =

lactate threshold running