Guest Post: Balance in Training ...by Pat Walsh

 ** Balance in training ** 

Hard at times to get the head straight with all going on in the world at the moment. War is cruel on ordinary people and sometimes I feel helpless.

Just something to read and think about. To be honest if you are moving at the moment that is great but maybe it might help.

What training do you do on an average week?

Is it balanced properly for you to achieve your best and get you to your GOAL whatever that may be.

Have you a balance between easy miles / hard miles?
Have you some variety of easy, interval/ hill / tempo, long on a given week?
Have you some kind of plan to recover and balance hard weeks with slightly easier weeks on occasions so you are not burnt out?
Have you a balance of continuing to train easily after a Goal race to allow yourself to maintain your fitness and still recover?
Have you a balance of time spent stretching appropriate to the amount of mileage per week?
Important. Have you a balance of Stress / Calm?
If running is your calmness and headspace then don’t wreck it with pressure.
Have you the right balance of running partners that push you but still make it fun to go running with? 
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Lots of questions and some not easy to answer
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* Balance
 You cannot train hard every time you go out. An easy run after very hard session or a long run can be beneficial.

*You cannot train easy every time you go out or you will get nowhere.
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A few ideas of mine to get some balance in your training. (Elites need more and beginners maybe less but just a rough idea.) 

* Training 3 times a week
1. Easy run Mon / Tues
2. Tempo or Interval speed session or a hill session Wed / Thursday 
3. Long Run weekend where start is done easy pace and finish nearer race pace. Roughly half easy/hard
If you have at least day recovery from the long run then the midweek sessions can be juggled around.

* Training 4 times a week
1. Easy run Mon / Tues
2. Tempo or Interval speed or hill session, Tues / Wed / Thurs 
3. Easy run Thurs / Fri
4. Long Run weekend 
This can be done at a harder pace but still start easy for mile or 2 to give yourself a chance.

- OR -

Alternative Training 4 times a week
1. Tempo or Interval speed or hill session, Mon / Tues
2. Easy run Tues / Wed
3. Tempo or Interval speed or hill session Thurs / Fri (different session to earlier in the week)
4. Long Run weekend 
Start at easy pace and only finish last few miles nearer race pace.

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Please note if you are starting to up your mileage for a Goal race in the future.
Increasing you mileage per week should be kept to 10-15% to avoid injury.
Maybe 1 week in 4 cut back on mileage to give the body a chance to adapt.
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Get the Balance right of getting there and doing your best, but in a way that can be maintained and improved upon. Killing yourself is not enjoyable, counter-productive and has no long term future for you and running. 😍💞💘

Feck life is precious and we are going through some turmoil so in the absence of clear guidance  just keep running,

#PWR #Keeponrunning