Training Principles 02

Looking back my trainings. It has been a great yearly improvement. It really starts with the mind telling urself that you can do it. Plus willingness to attempt something new; with caution and Progression.

I used to find myself confide in "invisible brackets", telling myself that this and that cant be done. Something like this volume, this pace , this speed, i cant do it. But once i break free of it, looking back , i cant believe i felt it was difficult to do them in the past year....

However, there is still some sports sci factors catered to each individual. I had experimented countless times to find the range that I train optimumly. Optimum refers to comfortably tiredness where u pushed yourself hard, but still can recover within a day or 2.

if we put a scale of 1 - 5:
1 - my grandma can run it
2 - comfortable
3 - comfortably hard
4- hard
5 - cant complete

in ur intervals or hard sessions, you will be targeting 80% of the time at level 3-4.
There are some sessions u can be heroic and chiong with a few friends to hit 4-5 level.
But realistically, we understand that it cant be sustain, moreover, it burns you out whenever you think of the pain. I dun think we can do that week in week out.

It could be a matter of ur rest time, ur running pace that determines all. However, it is still a whole overall program that determines all.

My current training prog

Mon - Recovery 1hr
Tue - Hard
Wed - Recovery
Thurs - Rest
Fri - Hard
Sat - Long or Recovery
Sun - if Sat is Long, then Sun recovery, vice versa

all are morning sessions. PM sessions are easy 30-40mins jog or swim.

It is hard for me to list out the actual program as there are alot of combinations. I listen to how my body feels. For example, on fri, if i do a short interval session, I still can feel gd to do a fast long run on sat. If my Sunday fast long runs taken too much out of me . I will tune my tuesday's interval session to be pure spd work, 200m with full recovery, etc.