Introduction to training

How do you define the 4 training zones?

The training plan uses 4 intensity zones. They are all based on the perception of effort.

• Zone 1: Running in the first zone should feel very easy.
• Zone 2: Running in zone 2 should feel moderately easy.
• Zone 3: When you run in zone 3, your effort should be perceived as moderate to moderately difficult.
• Zone 4: Zone 4 covers all efforts perceived as difficult.

How to run strides?

You will notice that at the end of some of your trainings, I often prescribe a series of 3 to 6 strides of 100 metres. The aim of these strides is to maintain or improve your speed. Run the strides at 90% of your maximum speed and take sufficient recovery time between repetitions (generally 45sec-90sec). Give your heart rate time to drop and your legs time to feel fresh. The goal is to get your legs feeling smooth, not tired.

The vast majority of elite runners, from the 800m to the marathon, use strides in their training schedule. So don't skip them, they are very useful 😊

Training-Related Questions

What if your schedule doesn't align with the prescribed training days?

Feel free to adjust the training days to best suit your schedule. However, maintain the sequence of the training sessions, as they are strategically designed to promote optimal progression and recovery.

What if you miss a training session? Should you make it up?

If you miss a training session with intensity parts (fartlek, threshold, hill, or interval training), resist the urge to run faster the following day. The rest or easy days between more strenuous sessions are purposefully designed to maximize recovery and minimize injury risk. In such cases, simply skip the missed intense training. However, you might consider adding an extra day of easy running to your current week or the following week.

If you miss a day of easy running, you can replace a full rest day with a day of easy running later in the same week or the next week.

What if you feel fatigued and/or feel like adjusting your training on any given day?

Always listen to your body! If you're extremely fatigued, it's advisable to take a day off. Training in such a state could be counterproductive.   

You might feel very tired but still want to complete a given session. Feeling fatigued during the build-up to a race is normal, as your body is constantly recovering from your workouts. In such a scenario, consider adjusting the pace slightly slower, or simply reducing the number of repetitions (in case of a fartlek, threshold, hill, or interval session). The most crucial aspect of training is the stimulus you give to your body, which you can gauge as the perceived effort during the workout. If fatigue makes running in your zone 3 feel like zone 4, then reduce the number of repetitions to make the training feel genuinely like a zone 3 workout, and not an all-out zone 4 session (which would not be the intended training stimulus).

Also, ensure you're getting adequate sleep, hydration, and nutrition. Sleep is the primary form of recovery; all other aids, including fancy gadgets or sports massages, come second. Dehydration can also cause muscle fatigue. Lastly, consume a sufficient and balanced diet.

What to do when you feel minor pains?

Deciding whether or not to run with minor pain can be a dilemma. You can follow two guidelines here. First, ensure your pain does not exceed 3/10 on your subjective pain scale. Secondly, monitor your pain. If it persists or worsens after five days, it might be advisable to see a physiotherapist.

Does a bad training day indicate poor fitness?

Absolutely not! During intense training weeks, your body may feel fatigued, and you might not achieve your usual pace or splits. This is normal. It means you're putting your body under stress, which triggers adaptations and improvements. It's only during the final week, when you have ample time to recover fully, that you'll feel all the pieces fall into place, and you'll be in top form. Ensure you're consuming enough calories and a balanced diet. If your body doesn't have the right or enough building blocks, it can't recover or adapt effectively to the training stimuli.