| From the time trials, you can observe weaknesses in your running.
You can also have someone record your lap times during the run and you can see where
you may have slowed down. It is then necessary to use the appropriate exercises to
strengthen the weaknesses that are apparent. This is where the training is mainly
co-ordinated. for instance; if you could run the early part of a time trial easily and were tired near the latter stages, it would be advisable to run in over-distance races or time trials the following week. On the other hand, if you found the pace a little difficult throughout the run even though you were running strongly near the end and not overly tired, then it would be wise for you to run under distance races or trials during the next few days. All athletes are different in their reactions, so you would have to be a little experimental in the later stages of training to determine exactly how to co-ordinate the training. But the trials (and development races) will give you the necessary information very well. On Wednesday, sprint training should be done and a club (team) level sprint race or two competed in. This means the long distance runners too. A middle distance race could be used as well. On Thursday, you could do any training that you consider necessary from the information found out from the time trials; however, it is also wise to work at pace judgment, two to four times at the speed that you intend to race at. You can also do more sharpeners if you think that you require this training. On Friday, leg speed can be done over 120 meters, say four to six times after warming up and exercising. Saturday can be open competition day with you looking for the best competition available. The races during this period are considered development races; since you are training hard and are tired to a degree, it is not possible to give your best effort. These races should be over- and under- distances, according to your needs and considering your time trial reactions. On Sunday, the usual long run should be taken at a leisurely pace. Freshening Up During the last one-and-a-half weeks, you should try to freshen up by lightening your training so as to build up your reserves mentally and physically for the coming important competition. Some call this "Super Compensation" and other words. This is important and the time for this freshening up should be decided by the individual through trial and error methods as individuals differ in this respect, though usually 10 days is about right on the average. You should train every day, but easily. The fast training should be small in volume and the longer runs should be at very low efforts. When the main competitions are reached, it is important to realize that you have trained for the race. You should not continue to train hard as many athletes make the mistake f doing. It is necessary to keep fresh and sharp. You cannot be fresh and sharp if you are doing hard repetition training, etc. Therefore, a typical training week during competition season would go something like this; Saturday - race, Sunday - long easy run, Monday - a few sharpeners, Tuesday - sprint training or leg speed, Wednesday - race at a club, Thursday - jog, Friday - leg speed, etc. Reserve your energies for your races.
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