CYCLED ADAPTIVE RUNNING 

(Panther’s Running Philosophy)

Principles:

  1. Balance between a relatively high mileage and high intensity in workouts all year round. 
    • Maintains fitness,
    • Reduces injuries,
    • Base keeps runners ready to train for multiple types of events,
  2. Non-linear Periodization
    • Train at multiple paces all year round,
    • 3 basic phases (introductory, fundamental, and sharpening),
  3. Focus on Threshold and Hill Workouts
    • Hills build strength,
    • Critical Velocity and threshold workouts build endurance,
  4. Plan is Built on 3-Week Mesocycles
    • Runners are encouraged to “graduate” to higher mileage on a cycle basis,
    • 2 hard,  1 easy week cycle fosters recovery and reduces injuries,
  5. Blend of Aerobic Fitness, Neuromuscular Fitness, and Specific Endurance
    • Aerobic Fitness: Long runs, quality workouts,
    • Neuromuscular Fitness: Quality workouts, hills, strength training,
    • Specific Endurance: MGP runs, Critical Velocity runs, long runs,
  6. 2 Quality Workouts and 1 Long Run Per Week Builds Aerobic Fitness
    • Mix of Speed and Hill workouts builds all-around fitness, reduces injuries,
    • Extra quality workout accelerates fitness and endurance,
    • More time together builds team loyalty,
  7. Neuromuscular Fitness
    • Lifting legs in the gym,
    • Hills,
    • More long runs,
    • Speed workouts,
  8. Adaptive Running Means Workouts in Pencil, not Pen
    • Change workouts at a moment’s notice, depending on how your body feels,
    • Change multiple workouts and weekly plans, depending on how your body feels,
    • This reduces injuries.
    • Patience is the greatest virtue that an endurance athlete can have.
  9. Mileage:  The single most important factor for endurance training is mileage.  
    • 20 miles a week = Triathletes, half marathoners, 10k runners, 5k.
    • 30 miles a week = First-time marathoners, veterans just getting back into marathoning.
    • 40 miles a week = 1 marathon in a season.  No time goal, or semi-serious time goal.
    • 50 miles a week = 1-2 marathons in a season.  More serious, looking for time goal.
    • 60 miles a week = 2+ marathons in a season.  Serious competitors.
    • 70 miles a week = Elite and quasi-elite runners, with serious time goals, multiple marathons in a season.
    • 80 miles+ = Very difficult, for people who are inordinately dedicated.
  10.  Fun
    • Happy hours, costumed events, and general hijinx adds to fun and wanting to come to workouts.
    • Taking running too seriously makes you a very boring person.  Laughing and having fun with it makes you fascinating.
    • Cuts down on eating disorders, but it does boost your alcohol intake.
    • Raises the chances that you’ll have a nickname.