Below is a plan of what a competitor could prepare like. At the end of March there would be sessions that include HIT and strength. During May there could be sessions such as down hill running and eccentric training. Then in September the athlete could enter a fifty-mile event. Before major rave in October intensity would be reduced. As seen, it aims to increase endurance by increasing distance (Miles) over time. The final phase where intensity is reduced (known as tapering) is where it gives the competitor the enhance to recover and maintain. Following the guideline of preparation, baseline, build, taper and race is known to be an effective to method to improving performance (Bosquet, Montpetit, Arvisais & Mujika, 2007).
Don’t forget to warm up & stretch before the sessions.
References:
Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007). Effects of Tapering on Performance. Medicine & Science In Sports & Exercise, 39(Supplement), S218.
The Science behind Running 