Phases of Training

There are in general five training phases. Each has a different focus, sets of goals, and particular types of workouts that are stressed.

These phases are, in order as you proceed through them:

• 1. Endurance
• 2. Strengthening
• 3. Sharpening
• 4. Tapering
• 5. Recovery

During the endurance phase, you build a base of fitness by doing plenty of aerobic exercise (running and cross training) in your training effort range (generally 60 to 75 percent of maximum heart rate). There is a gradual build up in the amount of training per week and month, and in the length/duration of your long runs.

The strengthening phase involves adding hill runs and some weight training so you improve your leg strength.

Sharpening is a period of somewhat reduced mileage, where you combine the endurance, strengthening, and some faster speed workouts to reach a higher level of fitness. Thus, the quality is there and increased, while the training load is somewhat (20 percent by time) reduced.

Next, you taper for a short period of time to rest for a key race. For a period of a few to several weeks after the race, you run and do other activities at a reduced, easier level, to rebuild your body and energy stores and recover after the race. Part of this last period is a time each year where you take a break in your training schedule and do less running and no hard training.

Training phases provide a framework as you plan towards a key race. Consider your goals for each period and what particular types of workouts can help you reach those goals, as well as the specific features you will face in your key race.

These components help you to have a plan for a long term training program (of several months) for an upcoming race while maintaining flexibility in shorter time frames.

Happy trails,

Shawn

(Thank you, Shawn!)