CTC Training Doctrine

How to Run Very Fast

We have summarized our training philosophy and grouped our coaching into 10 categories that a runner must work on if they want to excel in the sport. Some categories are more important than others, dependent on your event specialty. Often, if an athlete completely fails in any one of these categories, they will begin to crumble, and eventually falter. We’ve found that if an athlete works intelligently and diligently over an extended period of time - developing all of the categories appropriately - they really can become a solid runner at the high school, collegiate, and community level.

CTCs 10 Training Principles

• Professional / Mature Approach to Craft - a fast runner knows how to schedule priorities for their hour, day, week, month, and training year. Further, the competitive runner understands principles associated with healthy living and is able to avoid the pitfalls that sabotage athletic performance.

  • Top 5 Essentials for Every Professional Runner, Alan Culpepper - 2 x Olympian, NCAA Champion, and multi US National Champion.

  • Team Culture & Recognizing Eating Disorders, Juli Benson, US Olympian, NCAA and Professional Coach

  • “Not-So-Secret” Method to Running Fast, Christian Cushing Murray, American Masters’ Record Holder, Iconic US Pro Miler

  • “Training the 800 / 1600 Miler” vs “The 1600 / 5000 Miler,” Scott Christensen, Lead Instructor for USATF / USTFCCCA

    
    
    

• Neuromuscular Coordination (NMC) - fast runners are coordinated and have a healthy range of event success. They can execute a fast running technique and overall athleticism. Technique and coordination is developed purposefully.

  • NMC Part 1, NMC Part 2, NMC Part 3 - Scott Christensen, Historic US Coach and Educator

    
    
    

• Endocrine System / Hormone Management - fast runners work the proper energy system, at the proper time, to allow the body to become strong and fast. Overworking the body, at the wrong time, can lead to burnout and even injury.

  • Endocrine System Part 1, Endocrine System Part 2, Endocrine System Part 3 - Scott Christensen, Historic US Coach and Educator

    
    
    

• Competitive Advantage / Mindset - fast runners are competitive, want to win / excel in their craft, and will make the necessary in-race decisions that result in fast times and great performances.

  • The Reckoning of the Race, Lorraine Moller - 4 x Olympian, Bronze Medalists, Pioneer of the sport

  • Racing to Win, Tommy Awad, Ivy League Mile Record Holder, Philadelphia icon

    
    
    

• Aerobic Power Development - fast runners do the difficult aerobic power development work that builds fast 800m-Half Marathoners. Examples of this type of work include running repeats and intervals at 3000m - 5000m race pace;

  • VO2 Max Training 1, VO2 Max Training 2, VO2 Max Training 3 - Scott Christensen, Historic US Coach and Educator

  • Lactate Tolerance, Hydrogen Buffering, Lactate Shuttling - Scott Christensen

    
    
    

• Aerobic Capacity Development - fast runners do the time consuming and grueling work to build their aerobic capacity.

  • Lactate Threshold Training 1, Lactate Threshold Training 2, Lactate Threshold Training 3 - Scott Christensen

    
    
    

• Anaerobic Power - fast runners have developed the ideal amount of explosive speed and anaerobic power for success in their chosen event. We assign top speed sprinting throughout most of the year. Our weight training program compliments this development as well.

  • See our various Training Plans

  • See our Weight Training Videos and Doctrine

  • See our Drills and Core Work Video Library

    
    
    

• Anaerobic Capacity - fast runners do the difficult anaerobic capacity work - and technique work - that allows them to run a fast 30m, 300m, 400m, or 600m.

  • See our Various Training Plans

  • See our Weight Training Videos and Doctrine

  • See our Drills and Core Work Video Library

    
    
    

• Recovery - fast runners know how to implement recovery principles and strategies that address daily, weekly, and monthly recovery periods - leading to growth.

  
  
  

• Stretching - fast runners have the correct range of motion in order to maximize running speed and to prevent injury for their chosen event.

Note: A detailed weight training and plyometric program is addressed across no less than half of these 10 categories.

Coach Christensen - a founding member of Colorado Track Club Board of Directors - has had a major influence on CTCs training doctrine and philosophy. Scott has achieved legendary coaching results and is one of the premier endurance instructors in the United States. He has a graduate degree in Biology and has taught for over three decades. At CTC, he is a valued mentor and friend as we develop a demanding international training program for dedicated athletes.

CTC is also fortunate to have a variety of articles from Olympic medalists, Olympians, national champions, and NCAA greats. The link below will take you to our team library.