Seb Coe’s Multi-Tier Training System: Part 3 – The Mesocycles of Multi-Tier Training
[Written by Chelsea Ho of Sweat Elite]
This is the third instalment of a six-part series which aims to summarise David Martin & Peter Coe’s Multi-Tier Training System as described in Better Training for Distance Runners.
Continued from Part 2 – Overview of the Multi-Tier Training System
Recall from the previous article that the Multi-Tier Training System can be likened to the construction of a building. As the authors write:
“During one macrocycle (or complete training period, typically approximating one year) the building will be constructed (i.e. the training will be completed). Each level of the building represents a mesocycle (or tier), indicated by X. Thus, multi-tier training is a training plan with several mesocycles, or tiers, each of which has a different assigned goal for athletic development. The length of each mesocycle may vary depending on event requirements, athlete fitness, and the time available.”
In this article, we will delve into the specifics of each of the mesocycles of the Multi-Tier Training System. As a refresher, the overall structure is shown below:
Recovery mesocycle (X0) [recommended time 4 weeks]:
A restorative period of general physical activity (i.e. “active nonrunning rest” such as swimming, cycling, sailing) whereby the athlete has recovered from the previous macrocycle and is committed to beginning a new one. The purpose is to maintain aerobic fitness while permitting the rejuvenation of hunger to “train like a runner”.
Aerobic-dominant mesocycle (X1) [recommended time 12 weeks]
As the name suggests, the goal of this phase is to establish a substantial aerobic base with good cardiovascular fitness. It is similar to Lydiard’s aerobic base phase, but also includes some anaerobic work throughout the 12 weeks.
E.g. Concerning the X1 preparation of Keith Brantly, 1985 University Games 10,000m Gold Medallist:
- Weeks 1-2: 80mi/wk, primarily aerobic conditioning, plus a single weekly session of quick, short intervals
- Week 3: 49mi/wk, plus 10km road race
- Weeks 4-6: 80mi/wk
- Week 7: 46mi, plus 10km road race
- Weeks 8-12: slightly less aerobic conditioning, substituted by a weekly session of long intervals (2-3km @ 5-10km race pace)
Increasing-intensity mesocycles (X2, X3) [recommended time 15 weeks]
Here, the emphasis is on faster aerobic work AND anerobic training. Gradually reduce the volume of aerobic work to allow the total load to increase in a manageable way. During these mesocycles, athletes are more prone to maladaptation – take care in regulating training load to ensure progress without fatigue.
Consolidation mesocycle (X4) [recommended time 6 weeks]
A mesocycle dedicated towards ‘catching-up’ or ’rounding out’ of particular areas concerning an athlete’s performance. After carefully assessing the athlete’s progress in each of the many kinds of training modalities (whether it’s speed, stamina or endurance) in the previous mesocycles, the athlete will undertake 1-2 consolidating microcycles of additional training in the area of need.
Fine-tuning mesocycle (X5) [recommended time 3 weeks]
Here, the finishing touches are added. The construction of the building (i.e. the development of the athlete) is almost complete. Efforts are now directed towards honing particular skills e.g. a few additional longer runs, interval sessions, or acceleration practice. Following this mesocycle is a tapering period in preparation for competition.
Competition mesocycle (X6) [any duration up to 12 weeks]
Training still continues throughout the competition phase, featuring low-volume, moderate-to-high intensity runs. While a ‘true peak’ can be held for only about 3 weeks with very little maintenance effort, the authors write that such training will – to a fair extent – prolong the time during which the athlete can remain successful competitively for the rest of the season.
Other recommendations
- Schedule benchmarks of progress during each mesocycle to verify that the athlete is still on target for completing their goals. E.g. races, time trials, laboratory physiological evaluations (blood chemistry profiling, treadmill graded exercise tests).
- The athlete should not make elaborate attempts to actually peak for these impending tests. He or she should not aim to elicit their absolute best rested performance. It is expected that the performance should indeed be slower than if complete recovery and the emotions associated with a top-level competition were included. These tests are simply timely indicators of an athlete’s progress, and nothing more.
Source: Martin, D. E., & Coe, P. N. (1997). Better training for distance runners. Human Kinetics 1.
Continue to Part 4 – The Domains Of Multi-Tier Training
Other articles in this series:
Part 1 – General Principles of Periodisation
Part 2 – Overview of the Multi-Tier Training System
Part 5 – Getting the right Aerobic/Anaerobic Mix
Part 6 – Setting Equivalent Paces for Different Distances
