KET Fitness

Early Season Phase 1: Establish a good aerobic base
Run on a consistant basis completing 2-4 miles or 15-40 min each week.
An example is: M- off, T- 2 miles/15-20 min, W- 3-4 miles/20-40 min, Th- off, F- 2 miles/15-20 min, S- Stationary Bike for 15-20 min, S-3-4 miles/20-40 min
This is done for 2-3 months. The longer days can start as walk/run days.

Mid-Season Phase 2: Start to build endurance
The example is M- off, T- 2-3 miles, W- 3-4 miles, Th- off, F- 3-5 miles, S- Bike 15-30 min, S- 4-8 miles
This is also done for 2-3 months

Peak Season Phase 3: The Peak Phase
With 3 months remaining continue to build the endurance and mix in weeks of lower mileage to recover than up the mileage again.
Example: M- off, T- 3-4 miles, W- 2-3 miles, Th- off, F- 4-6 miles, S- Bike 20-40 min, S- 5-10 miles. M- off, T- 2-3 miles, W- 2-3 miles, Th- off, F- 3-5 miles, S- Bike 15-30 min, S- 4-8 miles, M- off, T- 3-4 miles, W- 2-3 miles, Th- off, F- 4-6, S- off, S- 8-12 miles.

During the peak phase it’s important that you increase the mileage one week then decrease the next then increase it the next. This up and down plan for mileage improves the endurance with some recovery weeks to help prevent injury. Keep it up with the max day of 18-20 miles (3 hour run) coming 3 weeks before the event then you start your taper.