It’s no surprise that I often get asked the question, “How can I get faster?”
The short answer is, “It depends.” (Those of you that know me well, know this is my short answer for 90% of the questions I get asked.)
Though the precise answer depends on a lot of things, I can tell you that there are eight major training principles that affect all training – no matter if you want to go longer or get faster. Those training principles include overload, volume, duration, frequency, individual response rate, intensity, specificity, rest and recovery.
In the next few blogs, I’ll take at least one of the principles and give you a couple of things to consider when applying that principle to your training. Know that these principles are discussed, and applied, to the training plans in all my books.
Let’s begin with overload.
Taken from my book, “Individual and progressive overload must be applied to achieve physiological improvement and bring about a training change. A widely accepted rule of thumb is to increase annual training hours, or annual volume by 10 percent or less.“
If you’ve looked at any of my training plans, you’ll quickly notice that I increase weekly volume by more than 10 percent in most all plans.Why?
I’ve found that short-term overload can be increased by more than 10 percent if adequate recovery is included in the plan. When I work with athletes over the course of a year, annual volume is typically increased by around 10 percent. There are, however, exceptions.
What’s the biggest mistake I see self-coached athletes make with training overload?
The biggest mistake I see is the ever-increasing-by-10-percent overload. In other words, people increase weekly volume each and every week, week after week, by 10 percent. This eventually leads to an overtraining situation. This mistake becomes the proverbial straw that broke the camel’s back.
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