CTC Training Plans
Several MILLION people participate in local track meets, road races, or trail races annually. A large part of our website explores aspects of your training plan that need to be addressed - whether you are trying to win large road races, a National 800 meter title, or simply trying to finish your first 5K at age 50.
CTC Training Plans
Note: Use the training plans as guides. If you have not adequately prepared for some of these workouts you will need to cut out some of the volume in order to complete the session. I recommend that beginners follow the beginner total body fitness plans for 6-12 months.
The Big 5: Success Factors
I consider and explore the following 5 categories when somebody asks me how I can help them to run faster:
1) Talent / Body Type
High-end / elite athlete’s often look very similar for their sport of choice. The average male professional basketball player is 6’7” with longer arms and a thin build; elite women distance runners often weigh under 110 pounds; football lineman tend to be 300 pounds and athletic. The top male marathoner in the world is about 115 pounds of efficient and powerful muscle.
2) Time Available to Train and Compete
People are constantly prioritizing their days and weeks, figuring out the best way to allocate time to meet all of their life’s goals. Family, work, self, fitness, friends, entertainment, and community all compete for our time. An athlete who wants to reach their best - yet only can contribute 30 minutes per day - must come to grips that he / she will fall short.
3) Effort Dedicated to Training
Jogging and Running are, arguably, two different sports. A person may commit 90 minutes per day to train, but only be willing to jog slowly or walk for that 90 minutes. This person’s goals and progress will be aligned with the effort expended. Most people - at any age - can progress rapidly if they commit to challenging workouts, weight training, and taking care of their body… regardless of any previous athletic achievements.
4) Physical Limitations / Durability (Injuries or Illnesses)
All runners experience injuries. Some injuries impact long-term fitness and abilities more than others. I still encourage runners to “pursue the best version of themselves”(phrase stolen from a former boss).
5) Competitive Maturity
This skill / ability is least important UNTIL an athlete becomes very fit and competes on the highest levels within his / her age group. Some athletes struggle once they are competing in the “spotlight,” where a mere few seconds / meters separates first from last place. The coach should be building this confidence throughout the developmental years.
Once we have insights into those five categories, we then think in terms of the amount of miles and the level of intensity a person can run / exercise on a weekly basis. Basically, people who are running their best determine the right balance of easy running, moderate running, and hard running that they can do throughout the year to reach their best times.
Routine Testing for Good Runners:
800m runners: 30m Fly, 300m, and 10K time trial.
Milers: 30m Fly, 400m, 1200m, 3000m, and 15K time trial.
5K-10K runners: 600m, 3000m, and 30K time trial.
We do NOT max out the longer time trials. The athletes run hard, but not max. These tests give us feedback about our training methods for each athlete. Some athletes respond better to different approaches. Standardized testing helps us to adjust where needed.
Half Marathon: 600m, 3000m, and 30K time trial.
Marathon: HR time trials at specified paces over set distances.
It’s as “simple”as this: Successful athletes master the relationship and distribution of Volume, Intensity, & Strength Training.