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The training philosophy of the Manhattan Track Club is a page out of Lydiard's training plan. We don't have the whole thing fleshed out yet and it will undoubtedly change to fit the team's and each individual's racing schedule. We also plan to flesh out the details of the last two phases with some of our previous coaches (Marcus O'Sullivan being a primary one) when we get a little closer to that time. This plan is different than what most did in college in that the base phase is much longer and it does not accomodate 3 peaks a year (cross, indoor, outdoor) that college training did. This plan is similar to college in that the plan is focussed on running fast track times. This plan will certainly require a bit more patience and faith but we think it is much better suited to the lifestyle of running and working in NYC. It does require some sacrifice in terms of year round racing which can be a draw post collegiately but ultimately allows for a much better top end performance for a 6-10 week window. Listed below is what the typical phases of this plan look like and we are hoping to get the entire team on board with this plan within the next month with the hope of running some fast times late in the indoor season and early in the outdoor season of 2005.


Training phase 1 - Basic Conditioning

Some people may feel comfortable skipping this phase if they have been running for a long time and they want to jump right into workouts but as most of our group is coming off past injuries or just getting back into shape this phase may be essential. The trick is not to get caught in the basic conditioning phase too long or like so many good athletes who running on their own after college you run the risk of becoming a jogger/weekend warrior.

Approximately 4-12 weeks of just mileage where an athlete works on building up their long run to the 14-20 mile range and the athlete works on building and getting comfortable with their peak mileage goals.


Training Phase 2 - Base

Approximately 20-30 weeks of strength work. Lydiard says you can hold this phase for years and the longer the better.
This section should be tailored to what an individual feels they can handle in terms of volume, whether that be 130 mpw or 65 mpw but not less than 60-65. This is the phase that is going to keep you going at the end of the season when your volume decreases and you are working more on your anarobic abilities. The longer this phase the longer you can hold your peak at the end of the season.
The typical week looks something like the following and shows a schedule that could be 98 on the high end and 65-70 on the low end:
Mon: 8-12 mile easy day with some light strides and drills.
Tue: 25-40 min Fartlek run with 15-20 min WU and 15-20 min CD. (9-13 total miles)
Wed: Easy distance day for recovery of 8-12 miles.
Thr: Med Long Run of 13-17 miles.
Fri: Easy distance day for recovery of 8-12 miles.
Sat: Tempo Run or Road Race at 85% effort. The tempo should build from 3-4 miles early in the phase to 7-10 miles late in the phase.
Sun: Long Run of 16-22 miles.


Training Phase 3 - Anerobic Conditioning (6 weeks) Essetially the volume decreases from 80% of peak at the beginning to 60% at the end of the phase. The focus starts to lean towards running fast but the primary effort is still on strength training but the effort increases from a max effort of about 85% to a max effort of 90%.
Details coming soon.


Training Phase 4 - Anerobic Coordination (6 weeks)
The volume remains at 50-60% of maximum volume. The focus is now on preparing your body to race with an emphesis on faster intervals and time trials. One day a week will be focused on long interval work as in the previous phase, one workout is based on pure speed, one day is a 7/8 effort time trial and one day will incorporate a long run of 12-14 miles to keep your strength up.
Details coming soon.


Training Phase 5 - Peaking Phase (2 weeks)
The last few hard workouts and the start of all out racing.
Details coming soon.


Racing Phase - (6 weeks)
Mostly rest and short fast workouts to get your body feeling fast and efficient on race day.
Details coming soon.

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