Hard work always pays off if it is managed properly and structured. Is more better? stef-pic-s

Not necessarily when you are talking about an athlete with a family and a full time job. I certainly do not agree with the new fad “Less is more”. But, you need to look outside the box, be confident in the program you are following and prioritise good recovery and intensity if you do not have the time to train like a full time athlete.

Volume is not the answer.

If you struggle to get the kilometres in weekly with running, then get the intensity done in swimming, the strength-endurance from cycling and include pilates plus aqua jogging in your program.

The best example is our newly crowned LD world champ in Mens’s 55-59, Mike Ryle. He ran 5min km pace off the bike in a hilly and hot 20kms run following this principle.

Another good example of how looking outside the box and trying new things can pay off is my US correspondent athlete Rob Woodall who at 49, just ran his best half marathon ever and finally broke his long term dream time by running 1h59min. How? By doing less running and more swimming plus cycling! Last but not least, another example is Craig Davis who won his AG in China during the world champs LD and got second AG overall on a short distance focussed program.

Remember to trust your coach’s advice to try new things and look outside the box with an individualised program!

Please do 5 to 10 min easy jog warm up and warm down & keep running every second day only.

If you want to do extra activities in the middle of those two days, pick something like yoga, Pilates, aqua jogging, swimming, walking or riding…

Monday 45min easy jog on grass

Wednesday 75min easy jog L1 inc drills & 3×200 Max, 200 easy, 300 Hard, 300 easy, 400 tempo, 600 easy and repeat til 6kms in total

Friday 60min easy jog on grass inc 10x100m accel sprint with walk back

Sunday 90min easy on the soft surface please inc 10x30sec hill sprint as 30sec Max & recover easy down the hill

Tuesday run 60min including 10x60sec as 15sec max + 15 sec steady x2 & recover on the way back

Thursday 30min easy on grass only please

Saturday 90min easy Jog L1 in hills with 5x500m uphill as 100 max, 100 steady, 100 easy, 100 steady, 100 max with recovery downhill please

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