Cross Country Macrocycle

"I truly believe that the 12-14 weeks of a college runner's summer training remains the most integral portion of their training calendar. Running without the demand of full course loads and the stress of college life allows for increased training volume, if not quality, and more room for adaptation through proper recovery uninterrupted by the stress of an academic calendar."

Summer Training

For the college athlete summer training is the place where they have the best opportunity to make "the jump" of significant improvements in their fitness. Often students will have less time demands, allowing for more focus on training. This could mean increases in total volume, more intensity or even focus on ancellary (I prefer the term complimentary) training such as plyometrics or weight room work that might get squeezed out during the demanding school year schedule.

There are several key reasons the summer provides a golden opportunity to the small college student athlete :

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  • Potentially more available time for single session or even two-a-day sessions
  • Potentially more available time for spacing out key workouts without the stress of racing
  • Higher volumes with more recovery between quality days gives more value to overload and adaptation principles
  • Without academic stress, more sleep and no or little racing, taking a day off or reducing work is far more effective during the summer in preventing injury and promoting adaptation
  • When structured properly summer relieves pressure of racing and creates hunger for next season
  • Ability to focus on elements like running form or strength training without worry on effecting racing

Meso-cycle one: Aerobic Development Phase (5-6 weeks)

This is one or two weeks after the last track meet with minimal running during that recovery period. New incoming HS runners might use 8 week meso in first phase for more base building at moderate to easy running paces.

Focus:

  1. Exposure to recovery & aerobic running paces (55-66% of max HR)
    • Distinguish RPE of "recovery" and "aerobic" paces with no respect to actual HR numbers
  2. Building long runs at low end of aerobic HR (55-60%)
  3. Acceleration sprints (10-20m) 2-3 times per week on soft surface following regular run (grass/dirt ideal for specificity)
  4. Basic plyometrics on grass (form drills, jumping with less than 30 total ground contacts per session)
  5. General strength of some variety (body weight circuits, core sets, no machines)
  6. One week of recovery (15-20% reduction in volume)

Meso-cycle two: Aerobic conditioning and Stamina Phase (6 weeks leading to pre-season camp)

This meso moves directly into phase two from initial development. Second phase is six weeks leading directly into pre-season training camp in August.

Focus:

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  1. Continued increase in volume of aerobic running (60-65% max HR)
  2. Long run shifts to stamina building focus with the following add in to regular distance covered:
    • Negative split (2nd half faster)
    • Cut down run (consecutive negative splits at goal paces for final 30-50%)
    • Hilly long runs (fast up hill efforts)
    • Tempo sections (goal of 70% VO2 Max for 10-20m minute portions of runs)
  3. Single session tempo runs (65-75% of VO2 Max)
  4. Fartlek runs with 2-4 minute fast bouts and equal time recoveries (fast done at 6-8 on RPE scale)
  5. Alternating weeks of Tempo & Fartlek sessions (3 tempos, 3 fartleks per meso)
  6. Continued acceleration work on grass extending to 20-25m done 2-3 times per week
  7. General strength and plyometrics continue
    • Strength is more specific to in-season program
    • Plyometrics increased from previous with goal of 45 ground contacts per session
  8. One recovery week with 20% volume reduction but maintaining volume of quality in long runs, tempo/fartlek, strength, accelerations, etc.

Meso-cycle three: Pre-competition Phase (5 weeks)

Pre-season training camp on campus and first early season meets introduced into pattern established during the summer. Our goal here is to challenge the athlete while fully establishing the seven day microcycle pattern that will be followed from here until November.

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Focus:

  1. Replace fartlek runs with interval sessions done at high percentage of VO2 Max (90-100%)
  2. Replace tempo runs with long reps (1k or mile) at goal 6k or 8k pace on grass (specificity)
  3. Short hill sprints (15-50m) added at the end of goal pace days on grass
  4. Long runs with high end aerobic focus continue
  5. One day of light plyometrics (25-45 contacts) and one general strength day continue
  6. Two races likely including pre-season dual meet at shorter distance (3k/4k for women, 5k/4 mi for men)
  7. Total volume per microcycle and at each intensity will be established during this phase and continued through next meso-cycle.
  8. For those who have been in training for 8+ weeks, pre-season training week will be a step back in total volume as new modalities for fast running are introduced

Meso-cycle four: Competition Phase (5 weeks)

Putting all the training elements together for highest levels of volume, intensity and racing opportunities. Features just two hard days per week with Tuesday/Saturday (VO2 Max Intervals/Race or Intervals/PR pace reps & hills) pattern bookended around a long run.

Focus:

  1. Features 3 racing opportunities at small to large invitationals with potential to preview conference or regional championship race courses
  2. Increased hills or race focus replaces plyometrics
  3. VO2 Max intervals reach longest rep distance and greatest total volume
  4. Long runs maintain aerobic development focus
  5. Races will serve as second quality workout during those weeks to maintain effective recovery period between tougher workouts.
  6. General strength work maintained one day per week
  7. Race strategy development and team race goals are also a focus with championships on horizon
  8. Upper level or more experienced runners might only race one or two of these races with focus more on training and recovery than on fast times or placements
  9. Overall training volume maintained first two weeks with reduction around meets late in phase
  10. Last week of phase will have reduced total volume to reflect conference meet the following weekend.

Meso-cycle five: Championship Phase (3-5 weeks)

Final phase requires focus on 2-3 key workouts and key championship races. Hardest workouts completed in first two weeks with full recovery for conference and regional meets depending on individual athlete goals.

Focus:

  1. Reduction in overall volume with increased focus on hitting key workouts at reasonably recovered state
  2. Last difficult quality days (VO2 Max/Hills/PR Pace work)  18 and 11 days before final goal meet
  3. Last true long run done about 13-15 days before final race at recovery pace
  4. Conference meet first week of phase
  5. Second week will be a weekend off from racing with specifically programed long run for top 7-10 with shot at racing regionals
  6. Second week will feature season finale meet for non-top athletes
  7. If team or individuals have a chance at qualifying for national meet coach should adjust early goals in this phase and plan for specific maintenance work for 10-12 days before final race