oindi one vidual has all the runner answers .

Plus, everyone to what works reactsbest differen for any tly

to each type of training. The amount of feedback from
a coach that runners need also varies tremendously. The
approach presented here for planning a season of training is as simple and effective as possible; it works both for
runners who want to coach themselves and for athletes
under the firm control of a coach.
In this chapter I present the concept of breaking a
season down into phases of training, with four phases
being the ideal model but with consideration also given
to shorter or longer seasons. For athletes who don't have
time for four full phases of training, I provide a way to
decide how much ofeach phase to keep or what might be
eliminated altogether. Afterconsideringthe season's training scheme, I discuss how to arrange quality days
oftraining within each week of the season, taking into account
weeks with no competition as well as weeks with races.
Any time that you set up a running training program-be it for yourself, an athlete you're coaching,
or a team-you must answer several questions relating
to each runner in the program. I present a list of these
questions in chapter 1 (see page 7) , including such considerations as available time, strengths and weaknesses,
the athlete's likes and dislikes, and current fitness level.
Once you've answered those questions, you can develop
your seasonal plan.
No one has all the
answers to running
success, but it sure
seems that way when
a talented athlete and
an understanding
coach get together
67
68 Daniels Running Formula
'

Step 1 : Map Your Season

Start mapping your season by drawing up a block of time on a sheet of paper (see
figure 4. 1 ) . Start at the far right of the time block and mark this as your goal or peak
performance date. This is the period oftime when you want season-best performances,
such as in a single championship meet or at the beginning of a series of competitions
lasting several weeks. The training that you perform during this final quality (FQ)
phase is geared to prepare you for your best performances of the season.
Phase I Phase II Phase Ill Phase IV
6 weeks 6 weeks 6 weeks 6 weeks
Fl EQ TO FQ
Peak
(Always complete the phases in order)
Figure 4.1 Sample plan for setting up a 24-week training program. Insert the dates (into the four
boxes) that you want to train in each phase. Start with your peak-performance date and work backward.
This time plan is influenced by many factors. For example, many high school
runners participate in different sports during different seasons. The amount of time
available for running training varies greatly from person to person, from school to
school, and from one region of the country to another. For all runners, weather and
facilities are two big factors that dictate, at least to some degree, how the various training blocks can be set up.
Runners training for a marathon usually have a simpler situation to plan for than
do runners training for a series ofmiddle-distance races. Marathoners know the exact
date of their competition and can focus all their training on the one race; they don't
need to worry much about races prior to or following the marathon. Still, there are
various schemes of training that can be used successfully to prepare for a marathon
as well; an approach that's useful this year might not be as useful next time around.
The blocks of training shown in figure 4. 1 can be set up for any marathon and are
quite manageable.
Unlike the marathoner, the typical high school and college runner has many important races to contend with on
the way to the peak period. If you can work the races
into your training program, you can still follow the general plan with success.
In figure 4.1 , I show four 6-week blocks of training leading up to the peak period.
This is a desirable amount of time to set aside for preparation, but it isn't always
workable within the framework of a school program. School seasons are often more
likely to operate within a 1 2-week program (some might be shorter and some slightly
longer) .