ENDURANCE RUNNING

A yearly training macrocycle for long distance runners in track and field would typically consist of several phases, including:

1. Pre-season: This phase typically lasts 4-6 weeks and focuses on building a foundation of overall fitness and preparing the body for more intense training. Activities may include running, cross-training, and strength training.

2. Base Building: This phase typically lasts 8-12 weeks and focuses on building endurance and increasing the volume of running. Activities may include steady state runs, tempo runs, and long runs.

3. Specific Preparation: This phase typically lasts 6-8 weeks and focuses on fine-tuning the runner's fitness for their specific events. Activities may include intervals, hill repeats, and race-specific workouts. Some of the specific preparation phase, may include VO2 max workouts, which are designed to improve the runner's ability to consume and utilize oxygen. These workouts typically involve short, high-intensity intervals at or near the runner's maximum heart rate, with active recovery periods in between.

4. Peaking: This phase typically lasts 2-4 weeks and focuses on tapering the runner's training to allow them to perform at their best during the competition season.

5. Active Recovery: This phase typically lasts 2-4 weeks and focuses on active recovery and maintenance to prevent injury and help the runner to be ready for next season.

It's important to note that each runner will have different needs and abilities, and the training plan should be adapted to the individual runner and the coach should be careful not to overtrain them.