There is an argument that runners who follow a regular, predictable and formulaic training could lead to being unable to cope with uncertainty of change that can occur.
Weather can change very quickly in the UK, routes change due to unforeseen circumstances, a surge of runners run past you or one could miss picking up that vital bottle of water. All of these can happen to anyone of us in a race, even the best prepared runner. Now, having a good plan to follow is key for productive and progressive training is key, but it can/could lead to complacency.
Running the same route, running the same intervals reps, or having the coach plan in the ‘favourite session’ can lead to comfort, but with training we are trying to ‘discomfort’ out bodies and from that adaptations can occur. So, by introducing unpredictability by a coach by not fully disclosing the session, mean that a runner will have to adapt, think on the fly to execute the session and will mean not putting into place plans of how to deal with the session. If you do/plan your own sessions – why not ask some one else to write a session for you?
Here are a few other ideas of how to introduce unpredictability:
- Fartlek sessions – after a good warm up, run hard for x (3-6) lamp posts – regardless of the incline!
- Try different distances, after all – we know 400m, 800m = so why not do 500m? or 900m?
- Another idea for the track (if its ok), why not run in the outside lane – as long as this does not disrupt other runners!
- Why not introduce a ‘hot rep’ – so run a rep even harder, or make the last 50m an acceleration phase.
- Why run 5k? – Run 6k instead? When the intervals are 3mins – make them 3.5mins?
- Remove the feedback – put tape over the watch face, thus having to run to feel, by not being able to see the data – pace/HR/Dist. Especially good for the steady tempo run.
- Explore new routes, or ring a fellow runner up and go out with them on their route?
These can break up the routine and add a little variation to training and hopefully prepare you a little better for the unexpected.