Early in the season, the focus is on gradually building aerobic mileage to create a broad “fitness base” — especially for younger or less-experienced runners — with slow progression to avoid injury. As the season progresses, training becomes more tailored: McMillan recommends different workout types depending on an individual runner’s type (speed-based, endurance-based, etc.) so that each athlete develops optimally. Near championship time, the emphasis shifts to sharpening race-specific fitness with speed-work, race-pace intervals, tapering volume, and maintaining team morale and enthusiasm.
Related products
