A basic principle of training is overload. Overload is a planned systematic and progressive increase in training stress in order to improve fitness and/or performance. In other words, train hard and become fatigued, then rest and recover while the body accommodates the need to adapt to an increased workload. Repeating this cycle of overload, fatigue, recovery, and adaptation leads to a fitter and faster runner. However, there is a limit to one’s capacity to endure and adapt. The progressive overload must be done gradually.
An overload for runners can mean running farther, more often, or faster. It is important that these stressors be gradually increased separately and care must be taken not to increase multiple stressors simultaneously. In other words, overload only one variable at a time.
Other nontraining stressors can add to your overload. These nontraining stressors include elevation, colds and allergies, poor dietary habits, environmental extremes, travel, stressful work situations, and personal relationships. Pay attention to outside stressors and recognize when it might not be a good time to increase your training load.
Most runners tend to think that more training will make them faster. To a certain extent, that is true. However, crossing one’s threshold of tolerance for increased stress will result in fatigue that exceeds the body’s ability for adaptation. Highly competitive, goal-oriented runners are vulnerable to the lure of dedicating themselves to incessant training with the expectations of significant performance improvements. Those dedicated efforts can prove to be unproductive.
The key to getting faster is to combine the appropriate amount of quality training with adequate rest and recovery. Increasing the overload at a rate that exceeds the body’s adaptation ability causes staleness and even exhaustion. This condition of overtraining results in an impaired ability to train and perform. If any component of the training program-frequency, intensity, and duration—is increased too rapidly or if the program does not provide adequate recovery from the increased demands, the runner will suffer from the inability to adapt. Recovery and rest are essential components of a training program.
Runners are told to listen to their bodies. It is important to recognize the signs and symptoms of overtraining early and intervene in the cycle with increased rest before fatigue becomes chronic. Symptoms of overtraining include mood disturbances, irritability, sleep disturbances, increased susceptibility to colds, appetite changes, and a struggle to maintain standard training performances.
We have received hundreds of messages from runners who followed the FIRST training program for 16 weeks exactly as it was intended with remarkable results. They comment that they are now “believers” even though they were skeptical when they adopted the program. Usually, they add that their running friends told them that they would never improve while running less. Prior to having adopted the FIRST program, the runners report that they had run more frequently, but with less intensity and less variation in their paces.
Their success exemplifies the importance of balancing quality training and quality recovery. Many runners have made the common error of trying to gain extra fitness, which upsets the ideal balance of training and recovery. Having made and observed these errors ourselves contributed to our creating the 3plus2 training program.
• Quality training + quality nutrition + quality rest = quality results.
• Recovery is important and has a place in every training schedule.
• Rest and recovery should be defined in a training program just as the workouts are described.
• Successful runners are those who have recovered the best.
• The rate of recovery is influenced by many factors, which include age, fitness level, life stressors, health level, diet, sleep, and exercise background /experience.
• A prerace rest period needs to be planned and must be structured in order to be effective.
• Recovery is vital after a key workout or a race.
• Just as runners taper prior to racing, they should return gradually to quality training during postrace recovery.
• Daily physical activities should be recorded, including rest and recovery activities.
Q. When is it important to rest and recover?
A. Once you have completed a key workout or a race, it is important to recover from that training stimulus. The FIRST training approach balances rest and recovery with the quality runs. The day following a key run workout is intended to be a rest day for the weight-bearing running muscles. The idea is to allow the legs a chance to recover so that the next key run can be a quality and productive run.
Q. What can be done to enhance recovery?
A. We mentioned in Chapter 5 that a cooldown after the key runs will aid in preventing soreness and stiffness. We also recommend postworkout static stretching. Many runners say that doing yoga or Pilates helps them recover. Try getting a massage or using a foam roller for relief from muscular tightness.
Q. How should recovery be structured before a race?
A. If you are training for an important race, you must allow your body to recover beforehand. You cannot maintain your normal training and then go straight into a race and expect to run a PR.
Prerace rest does not necessarily mean just 1 or 2 days without running or exercise before race day. A prerace rest period must be significant and must be structured. in a structured training schedule, training builds up gradually (with built-in recovery periods) until some specified period before the target race when the training load usually peaks. Then a taper begins with a reduced training load, usually 2 weeks before a marathon and 1 week before a 5K or 10K. This taper allows the body to recover completely. Then the athlete is fully prepared to race and can reasonably expect to perform at or near his or her best. All FIRST training programs include a taper prior to a race.
Q. How should postrace recovery be structured?
A. Once you have completed a race, it is important to recover from that stress. Improvement occurs during the recovery phase and not the workout itself. The rate of recovery is influenced by many factors. One key recovery factor is postrun hydration/nutrition. (See Chapter 11 on nutrition for postexercise/race recommendations.)
After a race, take a complete rest from running (anything from 2 or 3 days for a 10K to a week or more for a marathon). This is a good time to cross-train. You can stay active yet minimize any additional stress to the primary running muscles. the return to training should be gradual.
5K Race: Substitute an easy run for Key Run #1 (Track Repeats) the following week. If your energy levels have returned to normal, then resume normal training with Key Run #2 (Tempo Run). Continue with your normal cross-training. Reduce the intensity if you are experiencing postrace fatigue.
10K Race: Same as post-5K race. In addition, reduce the intensity of Key Run #2 to 90 percent of your normal effort.
Half-Marathon: If you raced an all-out effort, then reduce the intensity of your workouts for the next 2 weeks. Rest the day after the race. Resume cross-training but substitute easy runs for Key Runs #1 and #2 the week after the race. One week later, make the long run half of your normal distance and run at an easy pace. The second week after the half-marathon, resume regular training if you feel rested and have no lingering muscle or joint aches.
Marathon: After a marathon, you need to take a week off from running. YES, we mean it! Follow the week off with a week of easy running, and the third week begin doing your workouts, but at no more than 90 percent effort. If you have no aches and pains after 3 weeks, then you can return to regular workouts.
Dear Bill and Scott,
I just wanted to tell you that I just ran a marathon PR and qualified for Boston thanks to the FIRST program. In January, some friends convinced me to run the Lincoln Marathon. I had sworn I would never run this particular marathon again … but the head of our running group—Team Lizzie—wanted some of us to run the marathon in honor of her daughter (Lizzie) who would have graduated from high school this year.
My friend Laura insisted that we use your FIRST program, which we found in a Runner’s World article.
Anyway, I couldn’t turn this offer down and I had 5 leftover baby pounds to lose. But I really didn’t think I could touch the success stories described in the article.
This was my fourth marathon—my previous times were 4:20 (2006), 4:15 (2007), and 4:16 (2008). Two weeks before the 2008 marathon, I was attacked by a homeless man during a training run, so this sort of derailed any hopes of a PR for that race. And then I had a baby last summer.
This past weekend, not quite 10 months after having my third child, I ran the Lincoln Marathon with a time of 3:37:38!!! What a joy: a PR, a sub-4:00, and a Boston qualifying time (at 35)!!! So thank you, thank you, thank you!!! I loved every minute of the training and will definitely use it again for future marathons!
Nancy Foster, Ph.D.
Assistant Professor
Licensed Psychologist
Munroe-Meyer Institute/University of Nebraska Medical Center
Omaha, Nebraska
Hi Bill -
I look forward to continuing to use your training plans. I just ran Boston last week and had a PR of 3:36:04—using your training program for the second time! I just adjusted the times based on my new faster base. My next goal is a 3:30 marathon. I am certain that I can accomplish this with your training program. I continue to enjoy the three (very) hard days of running—it fits neatly into my busy life and makes racing more exciting! At least five of my friends have also converted to using one of your plans!