Four Phases of Training By Jack Daniels
Posted: Sun Jan 19, 2003 10:29 pm
Running Training: Principles and Needs
Four Phases of Training
By Jack Daniels
The article is a continuation from Part 5:
Setting Up A Season of Training
Parts 1 - 4 are under Endurance
Final Quality Phase (Phase IV)
Focus on Your Strengths. In other words, concentrate on what you do best when the chips are down; don't be spending a lot of time on aspects of your personal arsenal that don't serve you well at this critical time of the season.
Concentrate on What You're Prparing For. In addition to concentrating on what works best for you, some thought must be given to the event(s) of importance during this racing phase.
Pay Attention to Your Likes and Dislikes. Consideration should be given to each individual's likes and dislikes during FQ training. Muscle makeup may partly determine how some runners treat their final weeks of preparation. Some find that faster training leaves them with little spring in their stride, others like what fast strides do for their psyche.
Transition Quality Training (Phase III)
Stress The Proper Systems. During this phase of training your most important task is to try to optimize the component(s) of training (stress the proper systems) that apply to your event of primary interest. For example, Vo2max training (intervals) usaually demands your primary attention when training for a 5k, 10k or similar distances. On the other hand, 800 and 1500 runners may be better off with anaerobic training, accomplished through a primary emphasis on repetition training. Of course, what type of training each individual responds best to (some 1500 runners respond better to intervals then to reps, for example) should be of primary concern druing Phase III.
Don't Over-do It. By the time they reach Phase III, many runners have had enough F1 and 1Q training under their belts that they are feeling very fit and sometimes even invincilbe. This is not a good time to try to show how tough you are by training faster, or more, than the program has you scheduled to do. Also since Phase III is usually the most stressful, in terms of quality training sessions, it is not a particularly good idea to further stress yourself by increaing mileage at this time.
Accept The Challenge. Phase III challenges a runner's mental and physical toughness. It is tempting to want to slack off on some of the tough workouts you will be facing in this phase. I believe in being flexible, even to the extent of re-arranging the days on which your various quality sessions are performed.
Use Races To Your Advantage. Races can produce some real breakthroughs in performance and confidence during this phase of training, often because a serious race can replace a dreaded training session, and may produce a surprisingly good result at a time when you are not peaking for a top performance. This is a good time to race distances that are either shorter or longer than your primary event of interest. Off-distance races can stress you in a way that makes a normally difficult workout seem much more tolerable.
Early Quality Training (Phase II)
Consider two things. (1) What type of training can be handled with what has been done so far, and (2) what will best prepare the runner for the next phase.
In a rather short season, some coaches may find that there is not enough time to even include an IQ phase in the overall scheme of the season, however, a formal phase II can go a long way in making your season goals more attaiable.
Time To Start Running Faster. IQ is designed to introduce faster workouts into a season's program. This is a phase of training during which I like to include strides (20 to 40 second runs at about mile race pace, using a nice light, quick leg cadence) and reps in the weekly schedule. Improving mechanics and strength, that is associated with faster running, can also minimize the chance of injury related to improper technique. I usually recommend five or six strides as part of least two or three different workouts each week (during warmups and cooldowns and in the middle of or at the end of long runs are good times for strides).
Use Phase II To Minimize The Stress Of Phase III.
Foundation/Injury-Prevention Training (Phase I)
Knowing that steady, easy running produces many desirable cellular benefits, while minimizing the chance of injury (as long as the amount of running is not increased too rapidly), makes this (F1 phase) the ideal type of training for early in the season. As the season progresses, the benefits of steady, longer running are maintained well, physiologically, even with reduced emphasis on this type of training.
(Remember, I have presented these 4 phases of training in the reverse order in which they should be performed).
www.coacheseducation.com
Four Phases of Training
By Jack Daniels
The article is a continuation from Part 5:
Setting Up A Season of Training
Parts 1 - 4 are under Endurance
Final Quality Phase (Phase IV)
Focus on Your Strengths. In other words, concentrate on what you do best when the chips are down; don't be spending a lot of time on aspects of your personal arsenal that don't serve you well at this critical time of the season.
Concentrate on What You're Prparing For. In addition to concentrating on what works best for you, some thought must be given to the event(s) of importance during this racing phase.
Pay Attention to Your Likes and Dislikes. Consideration should be given to each individual's likes and dislikes during FQ training. Muscle makeup may partly determine how some runners treat their final weeks of preparation. Some find that faster training leaves them with little spring in their stride, others like what fast strides do for their psyche.
Transition Quality Training (Phase III)
Stress The Proper Systems. During this phase of training your most important task is to try to optimize the component(s) of training (stress the proper systems) that apply to your event of primary interest. For example, Vo2max training (intervals) usaually demands your primary attention when training for a 5k, 10k or similar distances. On the other hand, 800 and 1500 runners may be better off with anaerobic training, accomplished through a primary emphasis on repetition training. Of course, what type of training each individual responds best to (some 1500 runners respond better to intervals then to reps, for example) should be of primary concern druing Phase III.
Don't Over-do It. By the time they reach Phase III, many runners have had enough F1 and 1Q training under their belts that they are feeling very fit and sometimes even invincilbe. This is not a good time to try to show how tough you are by training faster, or more, than the program has you scheduled to do. Also since Phase III is usually the most stressful, in terms of quality training sessions, it is not a particularly good idea to further stress yourself by increaing mileage at this time.
Accept The Challenge. Phase III challenges a runner's mental and physical toughness. It is tempting to want to slack off on some of the tough workouts you will be facing in this phase. I believe in being flexible, even to the extent of re-arranging the days on which your various quality sessions are performed.
Use Races To Your Advantage. Races can produce some real breakthroughs in performance and confidence during this phase of training, often because a serious race can replace a dreaded training session, and may produce a surprisingly good result at a time when you are not peaking for a top performance. This is a good time to race distances that are either shorter or longer than your primary event of interest. Off-distance races can stress you in a way that makes a normally difficult workout seem much more tolerable.
Early Quality Training (Phase II)
Consider two things. (1) What type of training can be handled with what has been done so far, and (2) what will best prepare the runner for the next phase.
In a rather short season, some coaches may find that there is not enough time to even include an IQ phase in the overall scheme of the season, however, a formal phase II can go a long way in making your season goals more attaiable.
Time To Start Running Faster. IQ is designed to introduce faster workouts into a season's program. This is a phase of training during which I like to include strides (20 to 40 second runs at about mile race pace, using a nice light, quick leg cadence) and reps in the weekly schedule. Improving mechanics and strength, that is associated with faster running, can also minimize the chance of injury related to improper technique. I usually recommend five or six strides as part of least two or three different workouts each week (during warmups and cooldowns and in the middle of or at the end of long runs are good times for strides).
Use Phase II To Minimize The Stress Of Phase III.
Foundation/Injury-Prevention Training (Phase I)
Knowing that steady, easy running produces many desirable cellular benefits, while minimizing the chance of injury (as long as the amount of running is not increased too rapidly), makes this (F1 phase) the ideal type of training for early in the season. As the season progresses, the benefits of steady, longer running are maintained well, physiologically, even with reduced emphasis on this type of training.
(Remember, I have presented these 4 phases of training in the reverse order in which they should be performed).
www.coacheseducation.com