The rise of Eastern Bloc athletes from the 1950s has been attributed, in some areas, largely to the implementation of periodisation. In practice, this was a method of splitting the training year into phases with a different emphasis on each phase each building on the last in a linear fashion. A typical example of a training year would include: general preparation phase specific preparation phase pre competition phase competition phase recovery/transition phase. The success of the Lydiard method during the 1960s was based on similar principles. Runners would spend as many weeks as possible running high mileages at aerobic paces. They would then spend 4 weeks with an emphasis on hillwork before spending 4 weeks with an … [Read more...]
Running Coaching – Minimum Effective Dose
Minimum Effective Dose • The best way to improve your running is to run more miles • The best way to get injured running is to run more miles Every runner who is seeking to improve will at some point face this problem – the best way to get fitter is to run more miles but if I do that, I’m likely to get injured. Most running books and magazines quote the 10% rule when looking to increase mileage – that it is safe to increase your mileage by 10% each week. Some wiser writers include the warning that every fourth week should be a recovery week where you back off to let your body recover. Using this as a principle though, you could go from running 10 miles a week to running 100 miles in a week in less than a year! Well you … [Read more...]
Law 14: Keep a Detailed Logbook
This law is not one of Newton’s original laws but has been incorporated by Noakes. Newton has recorded for posterity his training and the effects it resulted in. Similarly, by recording our training, we have an ideal resource to determine what will work for us. Over a running career, comparison of training logs from previous years will provide an assessment of current fitness and areas to address in future training. Through analysing training logs, the causes of most injuries or poor race performances can be diagnosed and remedial steps introduced to prevent a reoccurrence. So, what do we need to include in our log? The date The time of day The route run – most runners have a limited number of routes that they use making comparisons … [Read more...]
Law 9 – Incorporate Base Training and Sharpening
This rule implies that peak racing performance only occurs when a period of high-intensity, low volume training (peaking or sharpening) follows a prolonged build up period consisting of low intensity, high volume training. The godfather of this approach to training has got to be Arthur Lydiard. Greatest of all the runners coached by Lydiard was the double Olympic champion and multiple world record holder Peter Snell. Although Snell was predominantly an 800m runner, during his base period, he would regularly run 100miles per week. The Lydiard approach would then have the runner adopt a period of hill training before a brief sharpening phase to prepare for the main competitive races of the season. Following this style of training … [Read more...]
Law 6: Achieve As much As Possible on a Minimum of Training
This is another law that has been included by Noakes although it wasn’t one of the original laws set out by Newton. I remember having a very animated debate in a running forum over exactly this point. I am strongly in favour of what Noakes is saying however unpopular it may be among some members of the running community. When Newton was running, there was little or no information about how other runners trained. Nowadays, there is a huge amount of information – how accurate it is can be a matter of debate. Recreational runners see the schedules, and more particularly the mileage, that elite runners are covering and think that this is the best way for them to train too. There are several crucial factors they have … [Read more...]