It is very important when
you a doing a running schedule that it is carefully
thought out either by you, or by someone who is
This may sound surprising, but one
of the most common problems runners face is
training too hard. This can lead to fatigue and
lack of recovery, which ultimately will cause
injury or illness.
Particularly if you are
relatively new to running, be cautious - start
slowly and over shortish distances. You can
always increase the intensity over time (not
something you can do if you face a lengthy lay
off from having trained too hard).
From experience, the athlete that manages to
run at a consistent manageable level all year,
will normally perform better than the one who
trains very hard for 6 months of the year, but
spends the other 6 months having to recover from
One thing to note, in terms of the type of
running you do, is not to dramatically change sessions at any stage.
If you think you should do endurance in one phase of training and speed
in another - make sure you make the transition from one to the other slowly.
So, if your schedule doesn’t contain any running at a high
speed until the summer, a good idea is to gradually increase the
speed of your sessions during the spring, or else you are at greater
risk of injury.
A good suggestion would be to make sure that
no session is ever more than a couple of tenths
of a second per 100m quicker than sessions that
have already been completed in that training year.
Or, if you are attempting to run further at the
same pace as before, just add, say, no more than
10% more distance, rather than trying up the
distance dramatically. By improving in small
increments there is less chance that there will
be significant problems with what you are trying
This section is not meant
to sound patronising, it is just common sense
which can hopefully help you benefit from the
mistakes that others have made!