As a coach, I’m often asked about my training philosophy—how I approach training to help each athlete reach their full potential. Over the years, I’ve worked with runners of all levels, and one thing has become absolutely clear: no two athletes are alike. Because of that, no two training plans should be either. But I do believe in starting with a solid framework that can be customized along the way. I’d like to share that approach with you, giving insight into how I structure training for my athletes—and hopefully, offering you some ideas to apply in your own training.
With every athlete, I take a personalized, phase-by-phase approach that not only helps them reach their goals but also keeps training fresh and engaging. This periodized method allows us to build fitness methodically, avoid burnout, and reach peak fitness at just the right time. Along the way, we have planned workouts or races that serve as checkpoints to make sure we’re progressing as planned, allowing us to make adjustments as needed.
Here’s a look at the structure I typically use:
Establish Phase: This is where it all begins—laying down a rock-solid foundation. We expose our athletes to a range of paces, though faster efforts are kept to a minimum, focusing mainly on easy miles and general strength work. The goal here is to establish a strong aerobic base and physical durability, ensuring your body is prepared for the miles and intensity ahead.
Build Phase: With a solid base established, we begin to add volume and intensity. This phase introduces targeted workouts like tempos, intervals, and quality long runs. This is also when you most likely reach your highest weekly mileage. We aim to push just enough to make steady progress while avoiding overtraining.
Race-Specific Phase: Now it’s time to get race-ready. In these final weeks leading up to your goal race, we shift our focus to race-specific work, fine-tuning your fitness while being careful not to overdo it. We keep mileage steady but start to taper gradually in the last 2–3 weeks. During this phase, we’ll do workouts that mimic race effort, helping you build the toughness and confidence you need to toe the line feeling fully prepared and at your best on race day.
Recovery Phase: After the race, it’s all about recovery and taking a real break from running. Giving your body the time it needs to fully recharge and absorb all the hard work you’ve put in. For about 10–14 days, we step away from formal training to ensure a complete reset and let you come back refreshed and ready for what’s next.
Periodized training isn’t just about building physical fitness—it’s a mental reset, too. In my experience, athletes really benefit from this approach. Shifting focus with each phase keeps things fresh, helps prevent burnout, and brings new challenges and goals to every run, giving each phase a renewed sense of purpose.
If you’re looking to take your running to the next level, this approach could be just what you need. Embracing these training phases helps you stay focused, builds confidence, and keeps you progressing steadily toward your goals. If you have any questions about this training format, feel free to reach out—I’d love to help! You can email me at ryan@therunplan.com.
Welcome to The Run Plan!
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