a running coach's guide to running faster - how the workout and recovery process works
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A Running Coach's guide to running faster - A simple and easy illustration of how the workout and recovery process works to help you get results. A great read for anyone looking to run faster for any race distance.TRANSCRIPT
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
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How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
““The recovery process is just as important as the hard The recovery process is just as important as the hard workouts you do”workouts you do”
If you’ve done any reading about training, you’ve probably come across this statement before, but maybe
you didn’t fully understand why it was true or how it worked. I want to use this presentation to illustrate
exactly how the workout/recovery cycle works. So, sit back, relax and enjoy!
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Joe Runner’s Original Level of Fitness
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\
Day of the Week
Joe’s Hypothetical 5k Time
First, let’s set the table – Here are what the axis on our graph stand for
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
1. First Workout: Joe completed his workout on Monday morning. This line represents how Joe’s body is responding to the training
Original Fitness Level
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
1. First Workout
2. Post Workout: As you can see, post workout, Joe’s muscles are fatigued and his “fitness” is actually worse than before he started
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
2. Post Workout: Muscles are fatigued
3. Recovery and Supercompensation: Once he recovers from the hard workout, Joe’s fitness
increases.
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1. First Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Great, so how do I put that together in a training plan?
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1 Workout #2
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1 Workout #2Workout #3
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
NEW LEVEL OF FITNESS!
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
I Get It!
But, what happens if I workout again before I am recovered?
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1Workout #2
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1Workout #2
Workout #3
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5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Workout #1Workout #2
Workout #3
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No Fitness Gained
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Wow, that makes sense, but how do hard workouts and medium workouts
fit into the equation?
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Hard Workout = A lot of fatigue
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Example of a Hard Workout
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18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Hard Workout: And it takes a long time to Recover
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Example of a Hard Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
But a LOT of fitness gained once you recover
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Example of a Hard Workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Example of a Medium workout
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Medium Workout: Not as much fatigue or recovery time needed
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
But, you don’t get a BIG gain in fitness
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Example of a Medium workout
5k
Tim
e
22:00
18:00
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
So, how does it all come together…
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
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Hard Workout Assigned
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18:00
First, we have a hard workout
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
Mon | Tue | Wed | Thur | Fri | Sat | Sun
Easy Recovery Runs or Off Days Assigned
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18:00
Second, we have easy recovery runs or off days in between the hard workouts to facilitate recovery
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
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Medium Workout Assigned
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Tim
e
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18:00
Third, we assign a medium workout to capitalize on the fitness gains from the hard workout to keep improving fitness or to get ready for another hard workout
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
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Medium Workout
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Tim
e
22:00
18:00
Combining the easy, medium, and hard workouts in the right order and frequency is the way in which you can start running faster.
Hard Workout
Easy Run
How Running Works: How Running Works: The Workout and Recovery ProcessThe Workout and Recovery Process
This is why having a knowledgeable coach to This is why having a knowledgeable coach to design your training program can make the design your training program can make the
difference between setting new PR’s or difference between setting new PR’s or being stuck with the same results. If you being stuck with the same results. If you
want to see how I can help you run faster want to see how I can help you run faster and stay injury free, contact me @ and stay injury free, contact me @
PremierCoachingOnline.com