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Follow the program but accept the unexpected: don’t want to make up for a missed session at any cost and prioritize key workouts without losing motivation.
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Start gradually, increase mileage, peak, and then unload in the taper phase. These are the 4 main phases of each training plan.
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Respect the recovery phase, rearrange workouts, listen to the body, and follow at least 90% of the training plan.
Whentraining for a race, it is crucial to follow a good training plan. Managing the distribution and differentiation of runs is most important to aspire to arrive ready at the starting line. Unfortunately, it doesn’t always go smoothly: it happens that you get sick and miss a week of training because of the flu, or you realize you are behind in your preparation because you started too late. What to do in such cases?
First and foremost, it is important not to panic or feel guilty. From now on do your best to stick to the plan, without jumping through hoops to make up for what has not been done. Don’t lose motivation and try to take a broader view of the work you are doing.
The 4 phases of the training plan
Each training plan is divided into phases, each with specific goals.
The beginning
In this first phase, you begin to become familiar and comfortable with a stable routine that includes a similar number of miles per week as you were already used to running before you started following the new training plan. The goal is to gradually get you used to increasing your endurance and speed. During this phase you will feel good, energized, motivated. Your priority is to stick to the program and get ready for the work ahead.
The construction
This is the middle part of the program, where you gradually increase your weekly mileage and distances. This period is the one that lasts the longest, which in the finale may lead to slight fatigue and/or some muscle soreness, but these should not significantly affect you. At this time it is important to stay on track, maintain the pace and take care of your body with careful nutrition, adequate rest and proper equipment.
The peak
It represents the most intense period, when you will reach the highest mileage of the entire preparation, with the most demanding workouts you will face. At this stage you will almost certainly feel tired, maybe even exhausted, but this is normal: you have to endure in order to make it unscathed to the next stage, the last one before the race. The watchword: survive.
The taper (exhaust)
Getting to this point, to the final weeks before the race, the mileage decreases to allow the body to recover. If you are preparing for a marathon this phase lasts about three weeks, while for shorter races one or two weeks is sufficient. You may feel a little restless and at times worried about the decrease in workload and intensity, but now it is essential not to overload. This period is very delicate, crucial, to arrive at race day rested and fit.
How to adapt the program to unforeseen events
By keeping these 4 steps clear in mind, it will be easier to handle various and possible unforeseen events that will get in the way along your way. Be prepared and react intelligently to any unforeseen events.
- Rearrange your workouts: if you know you won’t be able to run on a particular day, try rescheduling your outing, moving it up or postponing it so that it fits in well with your other sessions. For example, if the long run is scheduled for Sunday but you have a commitment, try to advance it to Saturday.
- Prioritize key workouts: there are key workouts, such as long runs and speed work, that would be good to prioritize. If you are short on time, it is better to skip a slow run than to miss an intervals session.
- Don’t try to make up for missed runs at all costs: if you miss one or more sessions, don’t try to make up for them all at once. Pick up the program where you left off and concentrate on continuing it consistently.
- Respect the taper phase: prolonging the peak phase or shortening the taper phase will not make you arrive more prepared for the race. This is the time when the body regenerates and prepares for the big day, recovering all the energy it will need. Overdoing it can only lead to unnecessary, not to mention harmful, overload.
No training plan is perfect, and you should not feel guilty if you miss some workouts. If you can follow 90 percent of the program, you will still be well on your way to running a good race. Try to keep a long-term view and listen to your body, learning to adapt, and readjust, the program where and when you need to, but without disrupting it.
(Via lifehacker)