A periodised year of distance work. Two quality sessions, a long run, easy mileage between, twice-weekly supplementary strength. Athletes train as a squad; the programme is individual.
Each athlete works within an annual plan with clear base, build, peak and recovery phases. Sessions in week 3 of November are not the same as week 3 of March. The plan is the plan.
Tuesday intervals and Thursday tempo are the spine. Workouts are written to the athlete's current fitness — not a generic squad time. If you can't hit the times, the times come down. If you can, they go up.
Saturday morning. Distance scales with age and training age — eight kilometres for some, twenty-plus for others. Done together where the pace allows.
The biggest predictor of long-term improvement is the easy mileage between the hard sessions. Easy means easy: conversational, controlled, unglamorous. It is not optional.
Twice-weekly bodyweight and supplementary strength, focused on injury prevention and running economy. Heavier lifting available for athletes past adolescence with the foundation to use it.
Athletes race regularly. For school-age members, the calendar is built around Palarong Pambansa and the qualifying meets that lead to it. For older athletes, that means local 5Ks, provincial cross-country, road races and masters competition. Racing is the test of the work — and the work is built around the calendar.
Exact session times and meeting points are confirmed when athletes are accepted into the squad.