So we’ve discussed some forms of quality in the last post, but this post will have the meat of the subject in it. So I’ve claimed that the pyramid isn’t the most optimal design, so I’m going to discuss that, but first I want to get into the two best forms of quality that can take an athletes training to the next level. Some may be accustomed to these ideas but it may be new to others. Threshold/tempo training and interval training are the two methods that, if you haven’t incorporated them already, will enhance performance more than any other training options.
Well take a look at tempo training first. Tempo training goes by many names and some people may call it anaerobic threshold training, lactate threshold, etc. Basically what a tempo workout involves is exercising for a predetermined amount of time or distance at a relatively high intensity but not a maximal one. A common tempo workout is 20 minutes of exercise at a pace that would roughly be a maximal performance for 45 to 60 minutes. Marathoners often do a run leading up to their race which would look something like 10 miles at an easy clip and then 10 miles at goal marathon pace. This is another form of tempo training, but there is no specific time, distance, etc for a tempo workout. It is basically just a high intensity effort but one that can be completed well within the athlete’s ability. This will help the body will learn how to more efficiently get rid of the unwanted metabolic waste that accumulates in your body during intense exercise. The importance of tempo training cannot be undervalued.
The other form of training we will discuss is intervals. Intervals are segments of higher intensity training followed by a recovery period. Intervals can be done in many forms. Fartleks, are a form of interval training that involves various lengths and intensities and can be structured or unstructured. Tabata intervals are good for people who are extremely pressed for time. These will mostly help those athletes who are involved in disciplines that require a short to medium length bout of high intensity effort such as a half miler or miler in track.
The type of interval I want to go a little more in-depth with is more focused on the speed endurance athlete whose competition will last from at least 2 minutes but no longer than around 20 minutes. Contrary to popular belief, it is possible for the majority of ones training to consist of quality aerobic training without brutalizing the body and the central nervous system. Many people will say this is impossible but that is because they have a vision of intervals being the "don’t stop till you drop, keep on trucking till you die" type espoused by many high school coaches during conditioning for most sports. While it’s true they those are intervals, those are not the intervals I am talking about. Herman Verheul coached several athletes in the 70s and 80s that ran very competitive times and ran for many seasons with a training program that was completely based on intervals. Six days of the week some form of intervals were done. The difference between his methods and common American interval training methods was that his intervals were done at a pace that was easily repeated the next day if necessarily, essentially, a form of quality running that was not so taxing on the body that it was too difficult to run a strong effort the next day. The mileage these runners ran was far smaller than their competition yet they hung with, and sometimes beat them. I believe this is a testimony to the fact that higher volumes of quality can, and should, be done to achieve optimal performance. The reduced training load also offers the decreased likelihood of injury or over training fatigue. His athletes, following that plan, enjoyed success even at much farther distances than can be completed in 2 to 20 minutes as well. Like the tempo run, this type of training helps the body get accustomed to faster paces and does wonders for improved performance because of physiological factors. This method can really be applied to almost any sport that requires speed and endurance to complete.
So now that I’ve discussed the various methods of quality work that can be done, now let me get back to my point about the pyramid and why it isn’t optimal. Shalane Flanagan, a top US distance runner, admits that she previously used to only do speedwork in specialized phases until she switched over to John Cook as her head coach (he has coached a world champion 1500 meter runner) and began to do speed training year round. Instead I recommend one giant macrocycle in which you continuously rotate between microcycles which in themselves are sub divisions within a mesocyle. Traditionally you have a base phase, a phase for forms of quality, and a competition phase with high quality and lost of recovery. These phases all looked completely different from each other and once you were out of one phase you wouldn’t enter back until the next season rolled around which could be 3-12 months. What we find in the macrocycle is somewhat similar but vastly more integrated. You will still have “general” phases which include the base, general quality, specific quality, and competition but they will all touch on some facet of training that you normal wouldn’t find in an antiquated, unoriginal training plan most coaches dole out.
So how do I get quality work, integrate the training, and remain successful and healthy? Well first, the focuses of each phase will remain the same as would a traditional training plan. Base is for general fitness and will include the slowest (just a relative term) running and highest volume of training. General training will move into a phase that focuses on volume of quality with a little less focus on pace than the next phase, specific quality. That phase will focus on the threshold one wishes to perform at for their final competition. The final phase is obviously for competition. One must remember that the quality has to be within ones own abilities. Too much stress and over training will wear down the central nervous system and actually cause deterioration of fitness. Although, even high volumes of training can be completed with a large focus on quality with no injuries and mental burnout when completed properly. Much rationality must be used in training and a general rule is if it feels too hard, it is.
I hope this has given you a better idea for training year round and preparing to compete at a high level, as well as set personal records along the way.
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