Golden Running Academy utilizes a 3:1 Training / Recovery stimulus. Athletes have 3 weeks of continuous build in intensity, length, volume or frequency of workouts. The 4th week is a down week where volume is decreased to 60%. This 4th week is normally used to test athletes for progress, or the final ‘Block’ as a prep week for racing.
Trainings are composed of ‘Blocks’, where a block is a 4-week stretch of training, or one full 3:1 cycle. Each cycle has a theme or ‘Phase’ to produce a specific response or adaptation.
Base Phase: Focuses on aerobic miles, with no intervals or high intensity work.
Strength / Build Phase: Focuses on maintaining base mileage and integrating hills as moderate to high aerobic intervals.
Form Phase: Focuses on maintaining a good level of fitness, while serving as a launch pad to perform well at races without fully/completely peaking. This phase consists of Tempo runs and long intervals (over 400 meters) as a precursor to the maximum volume in the Specific Endurance Phase.
Specific Endurance: Focuses on high aerobic/anaerobic conditioning to develop race pace. This phase consists of peak mileage and longer intervals, as well as 200 meter repeats to promote quick closing speed or ‘kick’. This phase is also used to increase mental strength and confidence for race day.