So we posted LAST WEEK about simple periodisation and the benefits of polarised approach. There’s enough evidence now (thanks to mass data collection via online platforms) to demonstrate that those who complete the bulk of their volume below aerobic threshold, are the ones who perform best on race day. You can’t build your volume unless you slow down and run at a lower intensity. It’s also clear that if you’re following a polarised approach, you can’t do your hard stuff hard, unless your easy stuff is easy… because you’re too tired! The result of doing easy stuff too hard and hard stuff not hard enough, is falling into the grey area in the middle. So why do so many people find it difficult?

One of the things we’ve discussed in the past in the over-complication of training programs over the last 20 years. Coaches like to write plans which look complicated and there’s probably a few reasons for that. Most athletes are always looking for the ‘silver bullet’… we’re looking for something technical that appeals to us. In some cases coaches also feel that they need to justify their worth either personally or financially and something simple just doesn’t sell. But for many people, whilst the technical aspect appeals, they’re not doing the basics… at this time of year, the most important thing is to consistently get out of the door consistently! If you can just master that, then you’re half way there!

Yes, many athletes love a technical plan, but unless you can do the simple basics, how do you ever expect to do the complex stuff correctly? 

You’d think that telling a group of people to run easy / socially / at conversation pace would be quite a simple instruction, but it’s not. People find it too easy and need to push hard. The need to push hard is often exaggerated when running with other people as someone (usually a bloke, rarely a woman) feels the urge to show everyone who’s the strongest and win a pointless victory. Then there’s the Strava addict… you know the one who is constantly looking at the watch in sheer panic as the pace slows and pausing their watch at every stile so the average doesn’t drop and ruin their upload. If you cannot go and run easy when instructed to do so, how can we add greater technicality and expect it to be successful.

Now before we go any further, I should point out that if you like going out and ‘smashing’ it with your mates because that’s what you enjoy, then my advice would be to ‘crack on’. There’s nothing wrong with that, go and have fun, you’re enjoying yourself and you’re outdoors rather than being on the sofa which is 100% a win. If however, you’re trying to add some structure to your training and follow a plan over this winter, then I am talking to you. 

We talk frequently about the benefits of sports psychology in terms of goal setting, visualisation and mental toughness, but take a step back and consider sports psychology in its simplest form. If you can’t get your head around going for a run at easy conversation pace and successfully manage that, what chance have you got with the more complex stuff?

If you feel as though you have to push harder because you need to point prove to yourself, others or Strava followers, what does that say about your ability to execute more complex workouts? More importantly, if you can’t manage to control yourself on an easy social run, what chance have you got of pacing yourself correctly and executing a plan, when you’re on the start line with 2000 other people and adrenaline is racing through your body? 

During events, the ability to control yourself, think rationally and make good decisions is the difference between success and failure. A calm, level and sensible head is always required because anxiety makes sensible people do stupid things. Control is something we can very much develop over time, but it requires practice.

We all love a bit of complexity in our training plan and a bit of data adds a sexy element, but the plan is no more than a list of workouts. Having a plan will never be the answer to your problems. The manner in which you complete the plan and the manner in which you control yourself in training sessions and on the day of the event, will always be the critical factors. How you apply yourself will always be more important than the plan.

> Being consistent and getting out regularly
> Having confidence long term and not switching your training every 4 weeks because you’ve found a ‘new training method’ which is better
> Having an understanding of the plan and the training intensities
> Being able to exhibit control and complete the sessions correctly
> Being able to exhibit control and make rational decisions during events

Here’s the important bit to know… None of the above are limited by your physical fitness. All of the above are controlled your head. When we talk about applied sports psychology, we’re talking about all of the above. This year, why not focus on developing a little more mindfulness? Take a step back from what’s written on the plan and think more about how you are applying yourself. As the saying goes… you ‘write’ a plan, but you ‘coach’ people. 

If you have any questions, please comment on the Facebook page. 

We offer coaching from £40 per month for Lakeland 50 & 100 runners, triathletes, marathon and ultra runners. We also offer lactate threshold and VO2 Max testing with consultation for £60, to help you better structure your training. Find details on the menus above.

Regards
The Endurance Coach