Each training year we create outlines to help guide the weekly, monthly, and yearly periodization. These outlines are helpful to glance at from time to time to see how our training mesocycles align with our training goals. These outlines are not totally rigid. As of the first training week of the year we can clearly map out the preparation phase (first 28 weeks of the training year). Once we have a better idea of exact race dates for 2024-2025 we return to the outlines to adjust any winter periodization.
What is our training philosophy?
Here at NTS we use a polarized training model. Meaning the major of our yearly training is done at low intensities to build aerobic efficiency. Typically 85-90% of the total training volume is planned at an easy pace. Our intensity distribution is pyramidal. This means we plan more L3 training than L4 training. The majority of interval time during the preparation phase is done in L3 or in the form of L4 time trials, or short interval sets. During the winter months athletes will log more L4 than L3 in certain months.
Training cycles:
From the outlines you can clearly see training cycles. This year we focus on a three week training cycle for much of the preparation phase. This means athletes have a recovery week every 3rd week. In September we often transition into a 4 week training cycle. These frequent easy weeks are important to ensure athletes absorb the training loads and help our bodies adapt to training stimulus. (We always recommend that members use our training recommendations to suit their own personal needs, some members might want to add training volume or reduce training volume in certain weeks. We recommend athletes do not add additional training to easy weeks, instead try to add training volume medium, hard, and volume weeks.)
How are the training plans different?
Junior: approximately 475 total training hours
Focuses on steady training in the summer months. Weekly totals range from 7-13 hours of training with 1-2 intensity sessions per week. Winter periodization is based on steady weekly racing from Jan - March including a March peaking phase for races like Junior Nationals. Largest training blocks include period 5 (Aug-sept) with 43 hours, and period 9 (December) with 43 hours.
Master: approximately 550 total training hours
Focuses on more single session days to accommodate working professionals. Weekly hours range from 6-16 hours. Double sessions will rarely occur on weekdays. Distance hours are distributed to help athletes prepare for longer marathon type racing. A larger percentage of volume training is done in single sessions and over distance training. Winter periodization is based on popular marathon races in February and March. Largest training blocks include period 6 (Sept-Oct) with 48 hours, and period 9 (December) with 50 hours.
Elite: approximately 650 total training hours
Focuses on stead summer training with larger periodization. Meaning the big weeks are big, and the easy weeks are easy. Double sessions are common 2-3 days per week. Weekly hours range from 7-20 hours. Because of the larger total training volume interval on-time is also greater in the elite plan. L3 sessions can include 40-60 minutes of interval on-time. Winter periodization is based on steady domestic racing and an early start to the racing year. Largest training periods incudle period 4 (July-Aug) with 61 hours, and period 5 (Aug-Sept) with 59 hours.
