| Period | When | Purpose | Focus | Workouts |
|---|---|---|---|---|
| Base | Nov-Dec | Train to train | Endurance | Easy Distance |
| 8 weeks | Strength | Weights | ||
| Economy | Quick form | |||
| Build | Jan-Mar | Increase specificity | Power | Hill repeats/Sprints |
| 12 weeks | Intervals | 2-6 minutes, 90% MHR | ||
| Endurance | Cruise Intvls/Tempo | |||
| Peak | Apr | Race preparation | Speed-endurance | Simulations |
| 4 weeks | Tune-up races | Race without tapering | ||
| Race | May-Jun | Race and recover | Refine strengths | Varies |
| 4-8 weeks | Race | Race or simulation | ||
| Recover | Jul | R & R | Fun | Only if you |
| 1-2 weeks | feel like it |
| Period | When | Purpose | Focus | Workouts |
|---|---|---|---|---|
| Build | Jul-Aug | Rebuild fitness | Power | Hill repeats/Sprints |
| 4 weeks | Intervals | 2-6 minutes, 90% MHR | ||
| Endurance | Cruise Intvls/Tempo | |||
| Peak | Aug | Race Preparation | Speed-endurance | Race without tapering |
| 2 weeks | Tune-up races | Race without tapering | ||
| Race | Sep | Race and recover | Refine strengths | Varies |
| 4 weeks | Race | Race or simulation | ||
| Recover | Oct | R & R | Fun | Only if you |
| 4 weeks | feel like it |
Self-Testing
Warm Up and Cool Down
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