Salesian X-C Training Philosophy

Salesian cross country runners are trained individually via the Lydiard Model, avoiding serious injuries and over-training, systematically trained to run their best at the most important race of the season, whether it be at League Finals, Prelims, Finals, or at the California State Championships.

A summer program, or base period is at the heart of the training.  Several months of long, continuous, even-paced running is ideal. It is also referred to as “conversation pace” or steady state.  Salesian runners very rarely go into oxygen debt during this period, finishing each run as what Lydiard referred to as “pleasantly tired.” Hilly runs, stepping stones, and marathon pace workouts are introduced at various points of the summer as to make gradual increases in both volume and intensity, stressing the body into higher levels of adaptation.  Building stamina, not speed is the winning formula for cross country. Lydiard describes increasing one’s stamina as, “… putting your body into a near-tireless state so that oxygen debts are not created quickly and the ability to recover rapidly is at a high level.”  Also once a week, a speed development workout is scheduled.  Sprints, alactic hill repetitions, and drills provide most of this foundation.  Salesian runners hit the weight room at least twice a week during this period. 
 

The next phase of training is mainly transitional in that runners get used to running fast again. Beginning in August, Salesian, runners will begin running on short steep hill loops twice a week, as well as training at lactate threshold pace and cross country date pace, maintaining several long runs, along with a leg speed development day.  A 2 mile time-trial at the end of August consummates the summer training. 

Phase III starting in September brings a whole new running experience.  Salesian runners test their fitness in 3 races, serving as high end aerobic speed workouts.  Short steep hill loops are replaced by long, steady hill loops.  A long run and lactate threshold workout are continued, but date pace runs are given second priority to goal pace workouts towards the last week in the month.  Recovery days complete the rest of the schedule.  Once the aerobic limit has plateau, a new phase of training will begin. 

Phase IV and V are the most demanding of all the phases.  Medium distance runs, recovery days, and races continue, however, traditional speed work outs comprise the bulk of the training in these phases.  Phase IV is called the anaerobic specificity phase. In short, training at race goal pace or slightly quicker with little recovery will stress the body to perform at the desired level. The theory of SAID, or Specific Adaptation to Imposed Demands, summarizes this idea. Training in this period address the specific requirements of the tough Mt. S.A.C. course. Several weeks of anaerobic specificity work outs are sufficient.  Phase V on the other hand will include sprinting and intervals substantially faster than 5k race pace.  Mile pace workouts provide Salesian runners with a feeling of sharpness. 

The last couple of weeks before the goal race is the restoration period.  A “sharpening"   workout and a under distance time-trial, along with recovery runs in between are the basis for this phase.  It is through recovery that all gains from training are realized, namely peaking.