Moorestown Distance Training Program


2007 Team Training Racing MDRC Support History 2006 Guidebook Girls XC	Training Phases We use the following 4 phases to prepare runners for the extended season: PHASE 1: PHASE 1 is designed to get runners running at easy paces. The goal is to build a strong base of miles. This encourages a high level of cardio fitness and helps athletes slowly build strength and endurance. This is the whole purpose of the Summer Running Program. This is the foundation for all successful Cross Country seasons. When you look at the top teams in the state, all of them have active summer programs with Varsity runners putting in 40-80 miles per week. PHASE 2: In PHASE 2, emphasis continues on building a mileage base. At this time, however, athletes will also be introduced to *higher quality workouts. These workouts will push athletes to faster, but still comfortable, paces in Threshold and Tempo* runs. Typically, this phase is done during the last half of August and thru the month of September. PHASE 3: By PHASE 3, the runner’s mileage plateaus as training intensity increases. Threshold/Tempo runs remain constant and faster Interval workouts are incorporated into the schedule. Phase 3 runs through the early portion of our season and also includes racing in dual meets and larger, weekend races. PHASE 4: During PHASE 4, the goal is to have athletes peaking for championship races. Weekly mileage begins to slowly decrease, high intensity workouts remain but are focused on getting runners comfortable at race paces. At this point, runners should feel fresh and fast, ready for the biggest races of the season. This phase runs the final few weeks of the season. We want all of our athletes well schooled on these phases so they understand exactly what they are trying to accomplish in each workout throughout the season. A well informed runner can get the most out of their workouts and races, avoiding overuse injuries and maximizing performance as the season progresses.

Training Phases

We use the following 4 phases to prepare runners for the extended season:

PHASE 1: PHASE 1 is designed to get runners running at easy paces. The goal is to build a strong base of miles. This encourages a high level of cardio fitness and helps athletes slowly build strength and endurance. This is the whole purpose of the Summer Running Program. This is the foundation for all successful Cross Country seasons. When you look at the top teams in the state, all of them have active summer programs with Varsity runners putting in 40-80 miles per week.

PHASE 2: In PHASE 2, emphasis continues on building a mileage base. At this time, however, athletes will also be introduced to higher quality workouts. These workouts will push athletes to faster, but still comfortable, paces in Threshold and Tempo runs. Typically, this phase is done during the last half of August and thru the month of September.

PHASE 3: By PHASE 3, the runner’s mileage plateaus as training intensity increases. Threshold/Tempo runs remain constant and faster Interval workouts are incorporated into the schedule. Phase 3 runs through the early portion of our season and also includes racing in dual meets and larger, weekend races.

PHASE 4: During PHASE 4, the goal is to have athletes peaking for championship races. Weekly mileage begins to slowly decrease, high intensity workouts remain but are focused on getting runners comfortable at race paces. At this point, runners should feel fresh and fast, ready for the biggest races of the season. This phase runs the final few weeks of the season.

We want all of our athletes well schooled on these phases so they understand exactly what they are trying to accomplish in each workout throughout the season. A well informed runner can get the most out of their workouts and races, avoiding overuse injuries and maximizing performance as the season progresses.