Last Saturday at work was our annual day of staff inservices
and team building activities.
I last presented in 2014 about Spin Heart Rate & Training Zones so I was due for another presentation. This past year I became a Certified Running Coach through the Road Runners Club of America (RRCA) so I got to talk about one of my
favorite topics: Running! More
specifically Training Plans & Training Cycles and special considerations
for different types of clients.
There are a lot of things to consider when developing a
training plan. Some examples:
·
Are you new to running? If no, is your running
consistent on a weekly basis?
·
How many days per week are you currently
running?
·
How many miles per week are you currently
running?
·
Do you cross train? Strength train?
·
Have you ran any races in the past 2 years? Please
list recent race results.
·
What are you running goals?
·
Are you currently signed up for any races? Do
you have any goals specific to those races?
·
How many days per week do you plan to devote to
running?
·
Are there any other time commitments or considerations
I should know about?
·
How do you track your runs? GPS watch? Smartphone
app?
The above questions are only a portion of my new client
questionnaire. You really have to get to
know your client before you begin putting together a training plan. Find out what they are already doing, what
are their goals and how are you going to help get them there.
I always ask about time commitments. This is important to know. For example, you don’t want to make your
client’s hardest week in training the week that they have to travel for work
and are unsure of where and even if they will have a chance to run. It’s also important to know how your client
tracks their runs. If they don’t have
access to GPS but have a stopwatch, you can’t give them specific pacing
workouts. Instead you may have to be a
little bit more creative about workouts focusing more on time rather than
distance and pace.
When developing a training plan for a client that is
currently running, it’s a good idea to develop a plan where Week 1 is similar
to their current activity levels. You
want to be able to set them up for success.
If running 4x per week works for their schedule, don’t try to push them
to 5 or 6 days per week. If they have
been running 3x per week but want to be running 5x per week, gradually get them
there. Adding too much mileage too soon
will increase any runner’s chance of injury.
The first phase of any training plan should be Aerobic Base
Building. Your clients should be running
almost entirely at Conversation Pace. This may feel easy and they may be eager to
push harder and run faster, but this is a critical part of training to build
endurance. Next start to add in strength
with hill workouts, Fartlek runs and possibly even introducing tempo runs. Then depending on the race distance and goals
long intervals (800m-2000m) and short intervals (200m-600m) before taper and
race day!
Training Cycles
What is a macrocycle?
A macrocycle is the entire training cycle leading up to and
including a client’s goal race. This could
also be an entire racing season. A
macrocycle typically last 16-26 weeks with about 2-3 macrocycles per year.
What is a mesocycle?
A mesocycle is a specific training phase for a specific
purpose. They can be anywhere from 2-10 weeks
in duration or about 4-5 mesocycles per macrocycle.
What is a microcycle?
A microcycle is a series of days that make up a brief clock
of training. The most common training
plan uses 7 days as a microcycle that breaks down the plan week by week.
A really cool concept that I learned in my RRCA Certification Course is the IIP mesocycle. I can’t find much information on the Internet
about it but I have been using this in my own training and with a lot of my
clients—and not just running clients.
According to the RRCA, IIP stands for Introduce, Improve, Perfect. The basic idea is a 3-week cycle of the same
or similar stress. Week 1 you introduce
the stress. Week 2 you practice and
improve. Week 3 you perfect. You progressively overload the system, adapt
to the workout, and then move on to a new IPP cycle with a new stress.
I followed this theory in my own Houston Marathon training.
·
Weeks 5-7: 1-2mile Fartlek, 2 mile Fartlek, 2-3
mile Fartlek
·
Weeks 8-10: 4x800s, 5x800s, 6x800s
·
Week 11-13: 3x1 mile, 4x1 mile, 3x 1 mile
From a weekly mileage or long run perspective, build for 3
weeks then back off for an easier, recovery week. Build for 3 weeks then back off and so on.
Case Study #1: The
Couch to 5k Runner
·
Who?: Beginners brand new to running or former
athletes getting back into running.
·
Training plans:
o
Focus on the run/walk method. Gradually increase run intervals until they
can run a 5k without walking. Some
beginners may take longer than others.
o
Teach them Conversation Pace.
·
Motivation: Beginners may rely on the coach for
motivation while others may actually be too motivated. You often have to teach new runners to hold
back and trust the process. Hello patience!
·
Discomfort vs. Injury: As a coach to a newbie
runner, you must teach your athletes the difference between discomfort and
injury. Know the warning signs of
injuries and encourage injured runners to back off and see a healthcare
professional.
Case Study #2: The Experienced
5k Runner
·
Who?: Experience is not based on speed and
ability but on mileage and years running.
This is someone that runs 15-40 miles per week and is looking for a
coach for guidance to improve times and technique.
·
Training plans:
o
Add weekly mileage and build on the long run.
o
Strength workouts: hills, Fartlek, tempo.
o
Long intervals (800m-mile repeats) and short
intervals.
o
Gradual progressions to avoid injury.
·
Road blocks:
o
An experienced runner may seek you out for help
but still be unwilling to modify programs and try something new. You have to gain their trust throughout the
process.
o
Runners need to learn to reach their physical
potential. Racing hard will be
uncomfortable. Have them practice being
comfortable feeling uncomfortable!
o
Experienced runners may come to you in a
rut. They may already be worn out or get
worn out a few weeks into a new training plan.
It’s the coaches job to recognize this and modify plans to allow recover
before building back up again with mileage and workouts.
Case Study #3: The Marathoner
·
Who?: Runners training for a marathon averaging
20-40+ miles per week.
·
Training plans:
o
Add weekly mileage and build on the long run.
o
Develop the ability to run fast during long
runs.
o
Threshold pace work, tempo runs at marathon goal
pace, long run intervals.
o
Learn and practice the art of negative
splits! SO IMPORTANT in marathon
training!
o
Gradual progressions to avoid injury.
·
Patience: Patience is huge in marathon
training. Patience over the 16 or 20
week training program. Patience
throughout the long run. In the first
few weeks of Houston Marathon training, I was so eager to get to the 16+ mile
long runs. It was the “could I do it”
and how I would feel once I got there as I progressed through training. I wore a “Patience” MantraBand for the final
8 weeks and have kept it on ever since as a constant reminder. “Everything
worthwhile takes time to become.
Patience practice with others, and with yourself. Because there is nothing that patience and
time can’t resolve.”
·
Find balance: Marathon runners often have a hard
time managing the ups and downs of training cycles. They may struggle finding balance with real
life and the coach may need to help them by making training plans more manageable. It is also common for marathon runners to
develop relationship troubles—all that time away from home, staying late after
work to run, running early and for hours on a weekend morning, etc.
·
Road blocks:
o
An experienced runner may seek you out for help
but still be unwilling to modify programs and try something new. You have to gain their trust throughout the
process.
o
Runners need to learn to reach their physical
potential. Racing hard will be
uncomfortable. Have them practice being
comfortable feeling uncomfortable!
o
Experienced runners may come to you in a
rut. They may already be worn out or get
worn out a few weeks into a new training plan.
It’s the coaches job to recognize this and modify plans to allow recover
before building back up again with mileage and workouts.
o
Your client may face an injury during
training. This can make or break them
not only physically but also mentally.
The coach plays a big role to keep spirits high, modify goals, modify training
plans, and help steer them in the right direction for medical care and treatment.
There are endless possibilities when it comes to training
plans. Everyone is different so what
works for one client may not work for another. A good coach will develop a custom training
plan that will help you find your true potential and guide you to faster
running & PRs!
Jen Skiba is a
Certified Running Coach through the Road Runners Club of America (RRCA). Whether
you are a beginner looking to get started running or at the intermediate level
hoping to improve you times or tackle new distances, Jen can help you reach
your goals! You can book sessions with Jen through CoachUp to get started
today!
Excellent post. I was always checking this blog, and I’m impressed! Extremely useful info specially the last part, I care for such information a lot. I was exploring this particular info for a long time. Thanks to this blog my exploration has ended. rehab
ReplyDeleteWhichever liquor rehab you are looking, ensure that you comprehend what sort of treatment they will give.local alcoholics recovery center in
ReplyDeletei never know the use of adobe shadow until i saw this post. thank you for this! this is very helpful. Kitchen sink / washbasin and tap installation
ReplyDeleteThis is a very good tips especially to those new to blogosphere, brief and accurate information… Thanks for sharing this one. A must read article. evening dresses
ReplyDeleteThis short article posted only at the web site is truly good.
ReplyDeleteRehab Atlanta
Thanks for taking the time to discuss this, I feel strongly that love and read more on this topic. If possible, such as gain knowledge, would you mind updating your blog with additional information? It is very useful for me. sonhario projects
ReplyDeleteYou made such an interesting piece to read, giving every subject enlightenment for us to gain knowledge. Thanks for sharing the such information with us to read this... TikTok analytics
ReplyDeleteThis is my first time visit to your blog and I am very interested in the articles that you serve. Provide enough knowledge for me. sports bra yoga
ReplyDeleteI believe that avoiding ready-made foods may be the first step to be able to lose weight. They might taste very good, but prepared foods possess very little vitamins and minerals, making you feed on more simply to have enough energy to get over the day. If you are constantly taking in these foods, transitioning to cereals and other complex carbohydrates will assist you to have more strength while feeding on less. Good blog post.
ReplyDeletehttps://www.gutdolls.com/silikonpuppen-doll-sex-gunstige.html
I have read a few of the articles on your website now, and I really like your style. Thanks a million and please keep up the effective work. icity tech devices
ReplyDeleteDon’t try to push them to 5 or 6 days per week. If they have been running 3x per week but want to be running 5x per week, gradually get them there. Adding too much mileage too soon will increase any runner’s chance of injury.
ReplyDeleteThis type of message always inspiring and I prefer to read quality content, so happy to find good place to many here in the post, the writing is just great, thanks for the post. high waist leggings sports bra yoga
ReplyDeleteI havent any word to appreciate this post.....Really i am impressed from this post....the person who create this post it was a great human..thanks for shared this with us tik tok videos
ReplyDeleteWe are the leading provider of quality tires and exceptional services in New Castle for 25 years. We have 2 service centers that offer a range of services from an oil change, tire replacement to everything your vehicle needs, and delight our customers.
ReplyDeleteYour articles and blogs are inspirational.
ReplyDeleteTreatment center Georgia
According to the New RRCA, IIP stands for Introduce, Improve, Perfect. The basic idea is a 3-week cycle of the same or similar stress. Week 1 you introduce the stress. Week 2 you practice and improve.
ReplyDeleteI’m going to read this. I’ll be sure to come back. thanks for sharing. and also This article gives the light in which we can observe the reality. this is very nice one and gives indepth information. thanks for this nice article...eprocurement Software
ReplyDeleteThank you for taking the length to discuss this, I vibes strongly that adoration and admittance greater in perform to this difficulty. If practicable, which include earnings know-how, could you thoughts updating your weblog lower back subsidiary opinion? it's miles enormously useful for me. buy shatter
ReplyDeleteThanks for a wonderful share. Your article has proved your hard work and experience you have got in this field. Brilliant .i love it reading. лазер косметологический купить
ReplyDeleteJust saying thanks will not just be sufficient, for the fantasti c lucidity in your writing. I will instantly grab your rss feed to stay informed of any updates.
ReplyDeletespeed dating hk 100 speed dating邊間好
I found so many interesting stuff in your blog especially its discussion. From the tons of comments on your articles, I guess I am not the only one having all the enjoyment here! keep up the good work... Training sandbags
ReplyDeleteทางเข้าslotxo
ReplyDeleteเกมส์สล็อตออนไลน์เหล่านี้เป็นเกมส์ที่ยอดนิยม และมีผู้เล่นมากที่สุดตั้งแต่ แอพ Slotxo ได้เปิดให้บริการมานั่นเอง จากตัวอย่างจะแสดงให้เห็นได้ว่าเกมส์สล็อตออนไลน์ จาก SLOTXO นั้นมีธีมของเกมส์ที่แตกต่างหลากหลายกันออกไป ไม่ว่าจะเป็นแนว Safari , แนวจีน
We offer all the major sports such as English Premier League, Spanish La Liga, Italian Serie A, UEFA Champions League, French Ligue 1, German Bundesliga 1.
ReplyDeleteป๊อกเด้ง
sexybaccarat
เกมฟรีสปิน
tim369
โป๊กเกอร์
หนังโป๊ไทย หนังโป๊ฝรั่ง หนังอีโรติก คลิปโป๊นักศึกษา หนังโป๊ญี่ปุ่น เย็ดหี แตกใน xnxx xvideos หนังโป๊เกย์ ดูหนัง 18+ ออนไลน์ได้ตลอด 24 ชม. รวม AV ญี่ปุ่น.
ReplyDeleteหนังโป๊ใหม่
หนังโป๊ฟรี
หนังx
ดูหนังโป๊ออนไลน์
หี
เย็ด
ควยเย็ดหี
xxx
porn
free porn
xnxx
xvideos
brazzers
เอากัน
คลิปโป๊ไทย
คลิปโป๊ใหม่
คลิปหลุด
หนังav
เกย์
Giga-byte GA-7S748
ReplyDeleteThis platform enhances system responsiveness and fully utilizes the intense computing power of the AMD AthlonTM XP processor by supporting the highest CPU frequency and system bandwidth.
how much is boat insurance is a well-reputed platform that has been providing multiple insurances to those who have big plans.
ReplyDeleteI read that Post and got it fine and informative. Please share more like that...
ReplyDeletedumpster rental service
You can found a professional institute who are famous for Salesforce Online Training in Ameerpet, Hyderabad, India. Are you really interested to make your career as Salesforce Consultant? Then take a chance to interact with us, our Salesforce Online Training will surely make a difference. Salesforce training in Hyderabad
ReplyDeleteA macrocycle is the entire training cycle leading up to and including a client’s goal race. This could also be an entire racing season. A macrocycle typically last 16-26 weeks with about 2-3 macrocycles per year.
ReplyDeleteA great website with interesting and unique material what else would you need. Leather store world
ReplyDeletePlease continue this great work and I look forward to more of your awesome blog posts. 먹튀폴리스
ReplyDeleteSuperior post, keep up with this exceptional work. It's nice to know that this topic is being also covered on this web site so cheers for taking the time to discuss this! Thanks again and again! Family Mediation Services France
ReplyDeletePeriodic training systems typically divide time up into three types of cycles: microcycle, mesocycle, and macrocycle.
ReplyDelete
ReplyDeleteThis beautiful puppy is all up to date on shots & dewormings and comes with a health guarantee and a starter kit including a bag of food, wee-wee pads, and a toy. Like all the rest of our puppies, it is healthy, happy and almost fully potty trained to use the potty pads
I need to to thank you for this excellent read!! I definitely enjoyed every
ReplyDeletelittle bit of it. I have you saved as a favorite to look at new stuff you post...
토토사이트
I certainly appreciate your stuff provided in the blogs.
ReplyDeleteTennessee Rehab insurance
When your website or blog goes live for the first time, it is exciting. That is until you realize no one but you and your. sap hana training london
ReplyDeleteRather than being forced to endure overwhelming responsibilities, this gives them an opportunity to learn valuable skills and develop good habits before being on their own.Sober living home
ReplyDeleteRegardless of whether the fiend is interceded upon to enter rehab and get enslavement treatment or at last longings to transform, he will require all the assistance which he might potentially get. arquitectos zaragoza
ReplyDeleteWhen your website or blog goes live for the first time, it is exciting. That is until you realize no one but you and your.training a stubborn dog
ReplyDeleteСовременная площадка hydra ссылка позволит получить любой продукт как можно быстрее. Кроме надежности при покупке люди весьма часто пытаются закрыть личные данные. Быстрые контракты в глобальной паутине являются преимуществом для каждого интернет-магазина.
ReplyDeleteIn Maryland, New Jersey, New York, Virginia and throughout the United States, plenty of dependancy remedy strategies are being used. Some drug rehabs in Maryland encompass: the twelve steps, relapse prevention applications, behavioral modification, drug and alcohol rehabilitation, cognitive remedy, healing communities, midway houses, outpatient drug rehabs, alcohol rehabs and inpatient drug rehabs. drug detox in Florida
ReplyDeleteRunning is a sport that requires endurance and physical strength. I admire your persistence.
ReplyDeletehttps://www.urdolls.com/silicone-doll-c-2.html
This is the most well known strategy today, and, sufficiently sure, you are largely acquainted with it. Encouraging feedback has, at its center, remunerating a canine for wanted conduct ordinarily with a treat, a toy or play time, contingent upon what rouses your canine the most. buy youtube views india
ReplyDeleteIn nations that have created the absolute most grounded weightlifters will really do each second exercise that just incorporate erratic withdrawals. The underlying exercise would be ordinary.buy youtube views india
ReplyDeleteYou may have noticed the latest in decorating is by way of adding childrens wall stickers to any room in the home. It is cheap, easy, and really adds a nice flare to any room. Of course, many people think of stickers and they either conjure up thoughts of stickers from the 1970's that used to go on bicycles and then could never be removed, or they think of wallpapering. bicycle sticker
ReplyDeleteI’m going to read this. I’ll be sure to come back. thanks for sharing. and also This article gives the light in which we can observe the reality. this is very nice one and gives indepth information. thanks for this nice article... Curso Educanino
ReplyDeleteFirst of all, thank you for your post. Your posts are neatly organized with the information I want, so there are plenty of resources to reference. I bookmark this site and will find your posts frequently in the future. Thanks again
ReplyDelete김제출장안마
김해출장안마
밀양출장안마
사천출장안마
양산출장안마
진주출장안마
api testing tool api testing tool
ReplyDeletehttps://www.xtorso.com was founded with the goal of providing excellent, high-quality products at an affordable price while bringing a realistic sex experience to more customers.
ReplyDelete