We follow a long-term development model, emphasizing:
- Smart workload progression
- Speed + strength balance
- Injury‑aware planning
- Building lifelong runners—not just seasonal athletes
Every athlete gets a plan built around school, work, or team schedules.
Our training follows a structured Periodization Cycle to ensure you peak at the most important times of the season.
1. Foundational Phase
- Focus: Building a strong aerobic base and improving running economy.
- Key Workouts: Easy mileage, long runs, and general strength/stability work.
2. Specific Phase
- Focus: Introducing race-specific speed and endurance work.
- Key Workouts: Tempo runs, interval training (V02 Max), and hill repetitions.
3. Competition Phase
- Focus: Sharpening speed and race execution. Tapering is key here.
- Key Workouts: Short, fast repetitions and race pace simulation.
4. Active Recovery Phase
- Focus: Mental and physical rest to absorb the training load and prevent burnout.