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The Actual Schedule
Please note that it is wise to run supplementary miles
at an easy pace, as many as you can, in addition to the schedules presented here.
This will help you maintain good general condition and allow you to recover from
training sessions more easily. Even 15 minutes is of value.
Training should be done over all types of surfaces and trial
runs over courses similar to that to be raced over. Training should also be applied
in volume according to age and condition.
regular running on hills will help you in developing and maintaining your speed.
Try to fit in some hill springing, uphill running or bounding with a driving action,
and some steep hill or step running whenever you can, but don't overdo it.
The schedules are only for guidance. They give a balanced method of training for
a specific event, but think of them as a flexible guideline, allowing for age and
general conditioning. Study your reactions to the training from day to day and if
you feel stale or suffer from any soreness, allow time for recovery.
Never do speed training when your muscles are sore or you are feeling tired. Just
jog easily, regardless of what is on the schedule for that days training. You can
never harm yourself by jogging and it will usually help to overcome the soreness
or tiredness. Fast training can lead to injury and will certainly only make you more
tired.
Don't race your training, except when full efforts are called for on the schedule
Run strongly and easily in effort, always keeping something in reserve. As you feel
improvement, gradually increase your training tempo, but never use that reserve.
When runners are well conditioned, it is not too difficult to maintain top form for
months, providing simple precautions are taken, not to try train hard and race at
the same time and allowances are always made for recovery from races. To keep FRESH
and SHARP is the secret.
The instruction "for as long as possible" on the schedules refers to the
period between the finish of one season and the start of the next one. (e.g., between
cross-country and track seasons, etc).
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