Before you get started in your training for an event, it is a good idea to understand the training process and to make a plan.

The first step in the process is to identify your purpose. What is your goal? In this case it is likely to complete the human race. Now that you know your goal it is important to understand why you want this goal. It is the ‘why’ that will give you the motivation to get out and do the training not the goal itself.

Once you have your purpose, it is time to plan your training. Training in its simplest form, is a rehearsal for what will happen in the competition and involves a layering of the three key training components.

We will go into the three training components in more detail in later articles but here is the general overview:

1.Endurance (Base 1 training phase)
Endurance is what allows you to go the distance in the event. It is a long steady training and should be an all aerobic training. Most athletes do this training much too fast believing they will see a greater benefit. This is not the case.

2.Strength Endurance (Base 2 training phase)
Strength endurance is the most important component of a training plan. I believe in sport specific strength training in the form of hill repetitions and resistance training. In Singapore, it is also the most overlooked component of training and the reason for what I call the Singapore shuffle. 90+% of runners I see here run with incredibly low knees and a slow cadence due to a lack of strength.

3.Speed (Speed training phase)
Speed is where you can get the biggest gains in your fitness but you can only truly benefit from it if you have completed the first two components properly. Speed training is dangerous if not done properly so exercise caution when scheduling speed training.

When preparing your training for an event it is recommended that you have at least 12 weeks to prepare. Building up the necessary endurance and strength is an ongoing process that takes time. It does not happen over night .A 12 week programme can be broken down as follows:

Endurance – 3 weeks
Strength Endurance – 6 weeks
Speed – 3 weeks

Enjoy the process and the outcome will take care of itself.

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Article by:
Racers’ Toolbox http://www.racers-toolbox.com