Sadly, this article is not here to take you back to when things were simpler, but rather to add some more rules to an already cluttered headspace. However, these rules will hopefully help to simplify your training, because the bigger part of training is not so much the physical work you do but the approach and attitude you take to training.
These rules are aimed at giving you a clear approach to training, and make your training and racing most effective. So here goes...
1. CNN (Consistency, No Compromise, No Doubts)
If you train consistency, with no compromise in the things you do during training, then you'll have no doubts about how you'll perform on race day.
2. JFT - sometimes just training is more important than the details of what you do.
2. JFT - sometimes just training is more important than the details of what you do.
JFT = Just F***ing Train. Remember that at the end of the day training is how you improve...and sometimes the specifics are less important than just getting out to train.
3. You can't overtrain, only under recover.
3. You can't overtrain, only under recover.
Read that again. Recovery is what allows you to keep on training, and it's during recovery from sessions where you adapt and improve. Plan recovery with the same diligence as you plan training.
4. Plan the work, work the plan.
4. Plan the work, work the plan.
Have plan for where you're heading and how you're going to achieve your goals. Then work to the plan...and be prepared to update your plan at any time.
5. Train today so you can still train tomorrow – consider a 72hr training window.
5. Train today so you can still train tomorrow – consider a 72hr training window.
If you train so long and/or hard that you're unable to train tomorrow - fail. Consider your training session in the current 24 hr window in the context of what you did in the previous 24 hrs, and what you plan to do in the next 24 hrs -a 72 hr window. Aim for consistency from day-to-day, week-to-week, etc.
6. TUF – Technique Under Fatigue. Practice in all sessions.
6. TUF – Technique Under Fatigue. Practice in all sessions.
The athlete who holds their technique best under fatigue will slow down least, especially when running. Practice technique in every session, whether slow, medium or fast.
7. Specificity is the key to your best performance.
7. Specificity is the key to your best performance.
Training to meet the specific demands of your target event is the best way to be prepared for the specific demands of the event.
8. When things are going well, be conservative.
8. When things are going well, be conservative.
If you're having a great day / week / month of training, don't be tempted to do more and/or harder training. Stick to plan and be consistent. Single training sessions don't make champions - consistency does.
9. Consider metabolic vs. structural conditioning.
9. Consider metabolic vs. structural conditioning.
If your metabolic fitness (ie, aerobic capacity) exceeds your structural fitness (ie, muscles, bones, tendons, etc) then be careful to only train as hard as the weakest aspect can cope with, so you don't break down.
10. An educated athlete is better prepared.
10. An educated athlete is better prepared.
Learn about your sport, it's history, the events, equipment, training methodologies, other athletes and more. The greater your understanding of the sport and it's intricacies the better your grasp on how YOU can best prepare for and race.
11. Be honest with yourself and have a passion for being your best.
11. Be honest with yourself and have a passion for being your best.
If you're not honest with yourself then you're only fooling yourself. Be honest and humble, and see every session as an opportunity to improve and learn more about yourself and the sport.
12. Do the minimum amount to achieve your goals.
12. Do the minimum amount to achieve your goals.
Train with an objective and make sure you get the most effectiveness from each session - the most benefit from the least time/effort.
Finally…
Finally…
13. There is no answer. Sport is an on-going journey of learning about yourself.
No one has the best answer for you. You are a work in progress and the more you know about yourself the better you'll be able to decide what is best for you. Keep on experiencing and learning.
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