Training Principles 04.2

This will be the proper post about my training principles.

Simple 3 words:

Sustainable Progressive Overloading

Sustainable
We are looking at long term, consistent training according to one person's lifestyle etc.
Be practical, we have roles to play in our lifes, we cant do the "HERO" thing on track wkly.
There are sessions where we wear our lightest racing shoes, best shorts, rest properly, eat well, take caffine, ask Friends as pacers.... Those i call "HEROIC" session where you clock the best times in trainings. But ask ourselves, can we do that on wkly basis?

Personally I will be burnt out from the pressure to keep up those sessions too.
Imagine being unable to do the same session the wk before? Morale drops.
But these sessions are still impt, at only certain phase of training.
I would recommend 1 to 1.5mths before peak/race

Progressive
Quoting the Greek story about a man lifting a calf over his head daily. Over time, the calf grew big and so was the Greek man's strenght.
We have to do the training progressively. Take baby steps. Just in case u fall, u have a platform to fall to and not straight to the ground.
If do run 30mins today. Run 31mins next. Give the body time to absorb the training

Overloading
One has to push themselves in order to progress.
The question is now "how" much .....
Assuming that we are all athletes with different aspirations and goals, we have the aim to run faster given better fitness, etc.....
We will only be focused on the training zones.

I am not a fan of gadgets, etc, I based my trainings on feelings and not even watches. Having those things are like my boss asking me about monthly sales figures. Hated it.

We cant do be "HEROs" everyday. We have to target the cruising feeling and able to sustain it for at least 20mins. Daily conditions are different... therefore I feel it is hard to force ourselves to a certain timing when the conditions are not optimum. Run base on effort and feeling. Over time, we will see adaptations and improvement.

For eg.
my favourite 2laps lane 8 sessions. They are w/o time and all. Based on my feeling of effort.

Another session that i would recommend:
Start with 800m x 8, jog 200m
Go for the cruising feeling. The run time and rest time should not be too far different from set to set. That means we are trying to do consistent sustainable pace for 10k.
We can progress by increasing the sets until 10k or increasing the rep distance to 1k, 1.2k, etc or reducing the rest time, jog across the field, jog 100m, jog across the D, then 100m.....

Depending on ur needs, target 1 variable change each wk. Never 2. Or do the same session and learn to relax. We are looking at fast and relax.

Remember that feeling and effort, target to reach it on the trainings.

Lastly, enjoy ur running.... the gd times will come