Philosophy

Joy

First and foremost, running should bring joy to our lives. Through our training and support system, we hope to help you experience the joys of distance running which we find in consistent improvement, camaraderie, physical health, and mental well-being.

Process

There unfortunately is no quick fix or magic bullet for distance runners to use to accomplish their goals with the snap of a finger. Instead, RRTC will provide the means to consistently develop over time with individualized training for each individual. The process to improve in distance running can be long and challenging, but we hope to be the support system you need along the journey.

Adaptation

Our training plan focuses on gradual adaptation and maintenance of certain stimuli. Though we implement periodization throughout the year with different phases of training, all phases include aspects, though in different ratios, of neuro speed development, VO2 max, threshold, tempo, and easy mileage. We believe this allows for faster adaptation throughout the different phases of training.

Example Training

The following is a mock example of a 10 day cycle for an experienced, higher mileage runner training to peak for a mile race in approximately 3 weeks. Importantly, RRTC individualizes training for each athlete based on his or her strengths and weaknesses. We do not believe in a one size fits all model. This should be used for illustrative purposes only.

  • Monday: Speed Ladder + AM 7 miles + pm 5 miles and strides. 12 miles on day.

  • Tuesday: 2 up, 3x2 mile @tempo pace w/ 1 min jog recovery, 4x30 seconds to finish (or 200s @ mile pace) and 2 miles cooldown (10.5 miles)

  • Wednesday: 8 miles easy + strides

  • Thursday: 2 mile warmup 1 mile @ threshold, 3x(300,200,100) all @ mile pace and then 1 mile @ threshold with 200 jog recovery fully continuous, 2 mile cool down (8.25 miles)

  • Friday: 8 miles easy + strides

  • Saturday: 2 miles warmup, 8 miles @ 30 seconds slower than tempo (steady state). Finish with 4x15 seconds strides. 2 miles down (12 miles on day)

  • Sunday: 8 miles easy + strides

  • Monday: AM 7 miles + pm 5 miles and strides. 12 miles on day.

  • Tuesday: 2 mile warm up, 2x(2k threshold, 1 min rest, 3x400 @ mile pace w/ 60 sec rest, 30 sec before last one and 3 mins between sets) 2 miles down. PM 4 mile double (12.5 mile day)

  • Wednesday: 14 mile long run easy