Running Coach The ProcessTraining Phases

Training Phases

5 Speed Running works to develop the whole runner by building on individual strengths and improving runners' weaker areas. Runners learn how to properly build their body to maximize all of the necessary, and oftentimes, overlooked components of Speed, Strength, and Stamina through specific training in five phases

5 Phases

The 5 Speed Running method develops runners over a range of distances and effort levels in order to progressively train all the energy systems athletes utilize to perform at their best. Beginners and intermediates may only need 2 or 3 of the phases while advanced and elite athletes will maximize conditioning through all 5 phases.

STRENGTH PHASE

5 Speed Running's base conditioning creates a training mix designed to specifically build an athlete's aerobic, neurological, & strength base.

SOME MAJOR BENEFITS INCLUDE:

LOCAL MUSCLE ENDURANCE

STRENGTHEN CONNECTIVE TISSUE

ENHANCED FIBER DEVELOPMENT

INCREASED BLOOD VOLUME AND MITOCHONDRIA

Prepares an athlete's muscles and cardiovascular system for transition from aerobic to anaerobic work while setting the foundation for quicker leg turnover and proper form.

PACE PHASE

Multi-speed conditioning designed to improve anaerobic threshold and specifically balance an athlete's endurance and stamina.

SOME MAJOR BENEFITS INCLUDE:

ENHANCED STROKE VOLUME

FLEXIBILITY

COORDINATION

LACTIC ACID ADAPTATION BEGINS

Prepares an athlete's muscles and cardiovascular system for speed endurance work.

SPEED PHASE

Multi-speed conditioning designed to improve VO2max and specifically balance an athlete's stamina with economy.

SOME MAJOR BENEFITS INCLUDE:

ENHANCED NEUROLOGICAL RECRUITMENT

BLOOD BUFFERING ABILITY

EXPANDED CAPILLARY BEDS

LEAN BODY MASS

IMPROVED FOOT STRIKE

Prepares an athlete's muscles and cardiovascular system for high level interval work.

POWER PHASE

High level interval work designed to improve lactic acid tolerance and specifically balance an athlete's economy with speed.

SOME MAJOR BENEFITS INCLUDE:

LEARNED RELAXATION

EXPLOSIVE STRENGTH

ACIDOSIS TOLERANCE

FORCE PRODUCTION

STABILIZATION AND BALANCE

ENHANCED MUSCLE ENERGY

Final neuromuscular strengthening and muscle fiber development.

PEAK PHASE

Final mix of training designed to coordinate athlete's fitness to specific race distance or time trial.

SOME MAJOR BENEFITS INCLUDE:

LEG SPEED PEAKS

SHARPENS WELL CONDITIONED BODY

RESTORED ENERGY RESERVES

RACE CONFIDENCE

This phase freshens up an athlete to produce a supercompensating effect for peak condition and key race.