SHELTER
"THE BLOCK"

This initial phase builds a strong aerobic foundation while refining running mechanics. Athletes focus on foundational drills, track intervals to improve form, and easy runs to develop aerobic capacity. The aim is to enhance movement economy and prepare the body for more demanding training.

Training intensifies to develop strength and stamina through sustained efforts. Workouts include tempo runs, threshold intervals, and race-specific segments at goal pace. This phase builds the ability to sustain race pace over increasing durations.

Volume is strategically reduced while intensity is maintained to sharpen speed and ensure optimal recovery. Athletes complete shorter race-specific sessions, fast intervals for neuromuscular sharpness, and rest periods to arrive at race day fresh, fast, and confident.