To get the most out of your training is not black magic. It requires consistent, systematic, training and specific, individualized goals. The training of athletes is a very individualized process since each athlete has different natural abilities, adaptation rates, and base levels of training. What works for your friend may and usually does not work for you. Training using standardized programs often found in magazines and websites will elicit average to sub-average results since they are often based upon a single runner’s or coach’s experience. Training has to be individualized and systematically modified over a long period of time. Training paradigms differ dramatically for beginner, developing and elite athletes. This article is targeted primarily for the beginning to developing runner. For starters the most important step requires some introspection, to think about your goals and individual talents. Be realistic. A key ingredient to success and training longevity is to initially focus on developing natural abilities. After developing some training consistency is a better time to train your weaknesses.
To first determine what type of training is best for you think about when you race and train how you feel at different paces and distances? Do you have a slow turnover rate and when you try to run fast it does it not happen? Then speed work is something you need. When you push a little harder do you start to have erratic breathing, especially after your first mile or so? Then more interval work is needed. Can you run at a good pace for a mile or so then fall off pace? Then speed endurance interval training is needed. For most endurance oriented runners the most difficult ability to develop is running velocity. Often athletes get caught in the rut of running the same speed…pretty hard, all of the time. This does two things, first it causes you to peak and plateau after about 6 weeks, and secondly it does not stimulate the improvement in either endurance or speed. In order to improve consistently a systematic training plan is a necessity.
The key to having a systematic plan is Periodization. Periodization is a systematic means of increasing and varying training elements and loads (see fig 1.)
Fig. 1 Yearly Training Periodization Structure
Each period is a step, towards a consistently higher and higher level of performance. Each training year is sub-divided into progressively smaller segments, macro cycles-(Prepatory, Pre- competition, and Competition) each has specific goals and structure and are broken down into even smaller segments of a month called micro-cycles(see fig. 2).
Fig. 2 Micro-cycle structure
The wonderful thing is exercise physiologists have studied this a great deal and developed guidelines from which to build a program.
Some general rules are:
1. Training volume increases should be done consistently and structured such that volume increases are gradual 5-10% increase per month otherwise overtraining can result.
2. Intensity levels can increase 3-6% over a four-week period.
3. You can only focus on training 1-2 new abilities (ex. speed, strength, endurance) over a micro cycle otherwise your body will become confused and not adapt as efficiently.
4. In order to develop an ability (ex. speed) you need to train it at least twice per week.
5. Don’t train the same ability two days in a row. (your body needs to regenerate from this stress, otherwise it does not supercompensate)
6. When you go slow go very slow when you go fast, go very fast. The in-between stuff does not teach your body much.
7. Train to Race don’t Race to Train.
How to start planning….. If you are a beginning runner a reasonable amount of time spent training is < 200 hours per year ( average citizen racer 200-300, more advanced 300-400, national level 400-500) This does not mean that if you want to be national level you start training at this volume! I made that mistake in my teens as a competitive cyclist, I think I made two 450 mile weeks before I realized it did not work. For the beginning runner you can start by subdividing these hours into 4 hours per week for prepatory stage, 4-5 hours per week for pre-competition stage then 2.5-3 hours per week for competition stage.
What percentage of your training should be endurance, interval (anaerobic threshold), and speed training? This is where knowing yourself and having well set goals is important. Generally in your prepatory phase of training the ratios are: Endurance-75%, Strength 5-10% interval-15-20%, speed-5%
in your pre-competition phase the ratios are: Endurance-50-60%, interval-30%, strength 5-10%, speed-10-20%, Competition phase: Endurance-50%, interval-15-20%, strength-5%, speed-10-15%, race/pace-15-20% .
So what does all this mean for the developing runner? Do your highest intensity speed or tempo work in the beginning of the week when you are well recovered. Follow it with an easy run on the following day for recovery. Then a day of combination speed/interval workout, follow that with another easy endurance run, then either a race or interval workout over the weekend.
Copywrite © 2019 Stuart Kremzner