1. Consistency.

For me to get faster I need a plan and I need to consistently follow it.

The plan helps with

• Progressive overload – meaning I will improve over time
• Reducing injury – as long as the plan includes enough cross training and rest

The plan needs to be achievable, I need to keep a training diary for every day, if I don’t do a day I need to feel guilty.

2. Periodisation

The plan needs to be different at different times of the year, the months below are examples as the periodisation will change depending on my current goals.

Off Season (November to February)

The Off Seasons objective is to condition the body – building strength without loosing too much of the racing sharpness built up over the previous year. The off season should include

• Long Slow running – time on feet conditioning
• Resistance Training – build muscle helping with storage of energy
• Core Training – Strengthen the core helping with running form
• Developmental Stretching

Pre Season (March – June)

The objective of the pre-season is to get the body ready for the high intensity training which is coming, Pre-season training brings in

• Hill Running
• Time Trials
• Tempo Runs
• Some racing (Ballycotton in March, Cork 1/2 Marathon in June)

Sharping (July to August)

This is to get you ready for racing, this season training introduces

• Interval running
• Short races (5k, 5miles, 10k)

Racing (September to November)

This is what it is all about, you are at your best, the season can be hard, so it is important to include

• Recovery runs
• Maintenance Stretching

3. Resistance training

Even though I mention Resistance training in the training plan I feel it is an area which needs more attention. By including resistance training I will improve a number of elements of my running

• Form – my body will be stronger, so I will retain my form for longer
• Energy Storage – Muscle will store more energy and I will use it

4. Rest and Recovery

It has been know for some time that body adaptions happen when you are resting, so to have as much of the benefit as your training as possible you need to get plenty of rest.

5. Nutrition

With all the training you are doing, you need proper nutrition to improve to your potential, and you may even get injured if you aren’t eating right. It is critical to take care of your body when you are training hard.

• Eat clean foods (stay away from processed foods – target foods with the least amount of ingredients)
• Drink plenty of water – about 1L for every 50 pounds you weigh.
• Consume the correct amounts of macro nutrients – carbs, protein and fats (25% simple carbs, 25% complex carbs, 20% protein, 10% saturated fat, 10% poly-unsaturated fat, 10% mono-unsaturated fat)
• Take supplements to ensure you are getting enough micro nutrients – vitamins and minerals
• Eat enough calories for the amount of work you are doing (Know your BMR, and what additional calories you need)