Annual Training Plan (ATP) using traditional periodisation

As a mindful running coach, you play an essential role in preparing an athlete’s annual training plan and their long-term development. Using traditional periodisation provides a structured path to improve performance progressively while honing a more rounded set of running skills. Here’s how you can guide your athletes through this process:

Collaborative Goal Setting

Initiating the training plan design process involves thoughtful discussion and goal setting with your athlete. The goals they establish should be SMART – Specific, Measurable, Achievable, Relevant, and Time-bound.

There are two primary types of goals to consider, both of which can be beneficial in the context of running training:

Outcome Goals

These are related to the ultimate result an athlete desires. Outcome goals often focus on competitive results, such as finishing a marathon under a certain time, qualifying for a particular race, or securing a place in the top ten of a competition. Although they can be highly motivating, outcome goals are often influenced by factors outside of the athlete’s control, such as other competitors’ performance or unexpected conditions on race day. Therefore, it’s important to balance outcome goals with process goals.

Example of an Outcome Goal: A runner may have an outcome goal to complete a half-marathon in under 1 hour and 45 minutes.

Process Goals

These are related to the actions an athlete must take to perform their best. They are entirely within the athlete’s control and are often linked to the athlete’s behaviours, actions, or processes. By focusing on achieving process goals, athletes can enhance their performance and increase their chances of achieving their outcome goals.

Example of a Process Goal: A runner may have a process goal to consistently complete their long runs each week, adhere to their strength training program, or dedicate time each day to mindfulness and recovery activities.

Encourage athletes to set both outcome and process goals. The outcome goals serve as the “big picture” motivation, while the process goals help guide daily actions and keep motivation high, even when the outcome goal feels distant.

It’s also crucial for athletes to choose goals that align with their personal aspirations, contribute to their long-term development, and cultivate a more rounded set of running skills. As a coach, you play a critical role in helping your athletes understand this balance and guiding them towards appropriate goal-setting.

Breakdown of Training Phases

the purpose of each training phase in traditional periodisation:

• Base Phase (1,2,3) Focused on building aerobic endurance, strength, and running technique.
• Build Phase (1,2) Introduces more race-specific training, with a slight reduction in volume and increase in intensity.
• Race Preparation Phase Characterised by high-intensity, race-specific workouts and a reduction in volume to facilitate peak performance.
• Taper Phase Final phase before the main race, designed to optimise performance on race day through reduced volume and intensity.
• Transition Phase (Off-Season) A restful phase for recovery, cross-training, and preparing for the next training cycle.

Training Plan Mapping

Training plan mapping involves laying out a calendar of training phases, starting from the goal race and working backward. The duration of each phase can be customized based on the athlete’s current fitness level, goals, and time available. Also, it’s crucial to classify races as A, B, or C events, indicating their importance and how they influence the athlete’s training focus.

Mapping Process with Time Frames and Race Categories

1. Goal Race Day (A-Race): This is the main target, the race for which the entire training plan is designed. The athlete aims to reach their peak performance on this day.
2. Taper Phase: Usually lasts 1-3 weeks, depending on the race distance and the athlete’s experience level. This phase is crucial for recovery and regeneration, allowing the athlete to be at their best on the race day.
3. Race Preparation Phase: Typically about 4-6 weeks long, this phase includes race-specific workouts, including practicing race pace, nutrition strategies, and mental preparation.
4. Build Phases (Build 1 and Build 2): These phases last anywhere from 8-12 weeks in total. Here, athletes increase training load to improve endurance, speed, and strength.
5. Base Phases (Base 1, Base 2, and Base 3): Generally span 12-16 weeks. These phases focus on gradually increasing mileage, building endurance, and strengthening the body for more intensive training.
6. Transition or Rest Phase: This lasts for 1-2 weeks and allows for recovery before the start of a new training cycle.

During the build and base phases, B-races and C-races are scheduled.

B-Races are important events serving as stepping stones towards the A-race. They provide an opportunity to test race day strategies and assess training progress.

C-Races, the least prioritized races, are typically used as training runs. They add variety to the training routine and offer race-day experience.

The coach’s role is to adjust each phase’s duration and focus based on the athlete’s individual needs, and to strategically schedule A, B, and C races throughout the training cycle. Always consider factors like the athlete’s adaptation to training load, life stressors, injury prevention, and maintaining the athlete’s enjoyment of the sport. The training plan should be both scientifically sound and personalized, effectively blending sports science principles with an understanding of the athlete’s individual characteristics.

Crafting Training Cycles

Crafting training cycles is a crucial part of developing a comprehensive training plan for your athletes. It involves creating a detailed structure within each phase of training that carefully progresses volume and intensity.

Understanding Your Athlete’s Availability

The first step in crafting training cycles is understanding your athlete’s available training time. This includes the number of days per week the athlete can train and the amount of time per day they can dedicate to training. Having a clear picture of this information is vital in shaping a realistic and achievable training plan.

Ask your athletes to provide a detailed outline of their weekly schedule. This includes work hours, family commitments, and other obligations. Be sure to consider the time needed for rest and recovery, as well as other supporting activities like strength training, stretching, and mobility work.

Aligning Goals with Availability

Once you have a clear understanding of the athlete’s availability, it’s time to match this with their goals. Is the time they can commit to training enough to achieve their chosen objectives? Be realistic in your assessment. If the required training load for their A event significantly exceeds their available time, it might be necessary to revisit and adjust the goals.

Discuss this openly with your athlete. It may be that they choose to extend their goal timeline to allow for a more gradual build-up, or they might opt to focus on a shorter race distance or a less competitive event. Remember, the goal is not just to achieve a specific race result, but also to enjoy the process of training and stay healthy and motivated over the long term.

Considering Training Stress Score and Training Age

As you start to structure the training cycles, the Training Stress Score (TSS) and the athlete’s training age play a pivotal role. TSS helps you quantify the training load, taking into account both the volume and intensity of the workouts. Training age, on the other hand, gives insight into the athlete’s experience level and their likely capacity for handling and recovering from different training loads.

For athletes who are new to running or who have a lower training age, consider starting with a lower TSS and gradually building up. They will need more time to adapt to the stresses of training and may also benefit from a higher proportion of easy, aerobic workouts to build a strong endurance base.

On the other hand, athletes with a higher training age can handle a higher initial TSS and a more rapid progression, provided that they’ve been consistently training leading up to this point. Still, remember that even experienced athletes need regular recovery periods and should include a variety of training intensities in their plan.

Structuring the Training Cycles

Typically, training plans are divided into cycles, also known as “blocks,” which usually last about 4-6 weeks. Each block consists of a progression of training load (higher TSS each week) followed by a recovery week where the TSS is significantly reduced to allow the body to adapt and recover.

The key is to increase the TSS gradually from week to week, often by increasing the volume or intensity of workouts, or a combination of both. Be mindful of signs of overtraining or lack of recovery, such as persistent fatigue, lack of motivation, poor sleep, or declining performance, and be ready to adjust the plan as needed.

In summary, crafting effective training cycles is both a science and an art. It requires a solid understanding of the principles of training progression and recovery, good communication with your athlete, and the ability to adjust and adapt the plan based on the athlete’s response to training. Remember, the ultimate goal is to guide your athlete towards their goals in a way that is challenging, enjoyable, and sustainable over the long term.

Here’s a table that illustrates the weekly time investment at different running speeds for various weekly volumes

This table can help athletes and coaches align weekly training volume with the time available for training.

Detailed Workout Planning

The process of planning detailed workouts is an essential step towards reaching the set training goals. The goal is to structure workouts that not only adhere to the requirements of each phase but also align with the unique needs, abilities, and goals of the individual athlete.

Each training phase, whether it’s Base, Build, Race Prep, or Taper, has distinct objectives that guide the type, frequency, intensity, and duration of workouts. As such, workouts should be designed with the following considerations in mind:

Frequency

This is the number of times a specific workout is performed in a week. It’s essential to balance the need for stimulus and recovery. High-intensity workouts might be less frequent, allowing for adequate recovery, while low-intensity sessions might be more frequent.

Duration

This is the length of each workout. This varies based on the intensity and type of workout. For instance, high-intensity interval sessions might be shorter in duration but more intense, whereas endurance runs will be longer but at a lower intensity.

Intensity

This refers to the effort level of a workout. It’s crucial to have a mix of low, moderate, and high-intensity workouts throughout the week, allowing the body to gain strength and endurance without undue stress or risk of injury.

Workout Type

Different types of workouts serve different purposes. Long runs build endurance, tempo runs enhance lactate threshold, interval sessions improve speed and VO2 max, and recovery runs promote active recovery. The type of workout planned should match the phase’s objective.

Here’s an example of how this might look in a week during the Base 1 phase:

• Monday: Easy Run (Duration: 45 min, Intensity: Low)
• Tuesday: Strength Training (Duration: 30 min, Intensity: High)
• Wednesday: Fartlek Runs (Duration: 60 min, Intensity: Variable)
• Thursday: Strength Training (Duration: 30 min, Intensity: High)
• Friday: Easy Run (Duration: 45 min, Intensity: Low)
• Saturday: Long Endurance Run (Duration: 120 min, Intensity: Low)
• Sunday: Rest or active recovery

Ensure that the workout plan respects the athlete’s life commitments and preferences, and remember to build in adequate recovery and flexibility. If an athlete is feeling overly fatigued, unwell, or is simply having an off day, it’s okay to adjust the plan. In fact, being adaptable to the athlete’s needs is a key quality of a mindful running coach. After all, training is meant to be challenging, but also enjoyable and sustainable.

This table provides an overview of the recommended workout types, frequency, duration, and intensity within each phase of the training program:

These are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals. Always listen to your athlete and adjust accordingly based on their feedback and how they are responding to the training load. Remember, the goal is not just to challenge them, but also to ensure they enjoy the process, stay injury-free, and see progress towards their goals.

Emphasising Recovery

When it comes to training, more is not always better. The body needs time to repair and strengthen itself between workouts. It’s during these periods of rest that the true physiological adaptations to training occur, leading to improvements in performance. Here’s how you can guide your athletes in understanding and implementing effective recovery strategies:

Regular Rest Days

Emphasize the importance of including rest days in their weekly training schedule. These days are not about being lazy, but about allowing the body to repair, recover, and strengthen. Depending on the intensity of training, 1-2 rest days per week are generally recommended.

A rest day could mean complete rest, or it could involve gentle active recovery exercises like light yoga, stretching, or walking. Active recovery has been shown to facilitate muscle recovery by promoting blood flow and nutrient delivery to the muscles. It also helps to clear metabolic waste products from the muscles, reducing muscle soreness and speeding recovery.

Recovery Weeks

Every 3-4 weeks, consider having a recovery week where the volume and intensity of training are reduced by about 20-40%. This allows the body to absorb the training, leading to physiological adaptations and improvements in performance. The actual reduction in volume and intensity can vary based on the athlete’s fitness level, response to training, and the phase of the training program.

Off-Season Period

After a major race or at the end of a long training season, encourage your athlete to take an off-season break. This is a period of reduced training load to allow for mental and physical recuperation. The off-season can be a time to engage in other activities and sports that they enjoy, promoting a balanced and well-rounded approach to fitness.

Sleep and Nutrition

Lastly, emphasize the importance of good sleep and nutrition as part of the recovery process. Adequate sleep is essential for muscle repair and growth, hormonal regulation, and cognitive function. A balanced diet provides the necessary nutrients for muscle recovery, energy replenishment, and overall health.

Overall, as a mindful running coach, your role is to help your athletes understand that recovery is not separate from training – it’s an integral part of the process. By viewing rest and recovery as important as their running workouts, your athletes will be better equipped to improve performance, stay injury-free, and enjoy their running journey.

Continuous Monitoring and Adjustment

As a Mindful Running Coach, it is crucial to encourage your athletes to perceive their annual training plan as a fluid and adaptable blueprint. It should be open to regular adjustments, reassessments, and evolution based on the athlete’s progress, performance, and wellbeing. Here’s how to guide your athletes in this process:

Regular Self-Assessment

Encourage athletes to regularly evaluate their physical and mental state. They should be aware of signs of fatigue, stress, overtraining, or burnout. This can also include checking their resting heart rate, sleep quality, mood, and overall sense of wellbeing.

Progress Monitoring

Athletes should regularly monitor their progress towards their goals. This involves tracking performance in workouts, any personal bests, and how they feel during and after training. Using training logs or digital platforms can help to objectively track progress and provide valuable data for making informed adjustments.

Regular Fitness Tests

Conducting regular fitness tests can provide measurable data on an athlete’s progress. These can include time trials, heart rate measures, pace at lactate threshold, and more. The results can guide adjustments in training intensity, volume, and focus.

Mindfulness Techniques

Promote the practice of mindfulness, a powerful tool that can deepen an athlete’s connection with their body, mind, and running practice. This heightened awareness can help athletes better understand their current physical and mental state, and become more responsive to their body’s signals, which can indicate when rest or training adjustments may be needed. Here are a few techniques to share with your athletes:

Meditation and Deep Breathing Exercises

Encourage athletes to incorporate meditation and deep breathing exercises into their routine. These practices can help reduce stress, improve focus, and increase awareness of the body’s physical sensations and responses.

Mindful Running Practices

Teach your athletes the concept of mindful running, which involves staying present and engaged during each run, rather than simply going through the motions. This can help enhance the quality of training, increase enjoyment, and reduce the risk of injury.

Setting Intentions and Focus Points

Before each run, athletes should set an intention, which is a clear statement of what they aim to achieve or how they wish to feel during the workout. This could be a performance-related goal, such as maintaining a specific pace, or a more subjective one, like staying relaxed and fluid.

Alongside the intent, it’s also important to establish a focus point for each run. This could be a physical element (such as maintaining good form or running with a relaxed stride), a mental strategy (like staying positive), or even a sensory experience (such as being aware of one’s surroundings). The focus should be something that supports the overall intent of the run.

This intention and focus approach encourages athletes to take a more mindful and purposeful approach to each run. It helps to bring a sense of purpose to each training session and can enhance the quality and effectiveness of the workout. This practice also supports the mindfulness strategy, strengthening the mind-body connection, which is a key part of mindful running.

By incorporating these mindfulness techniques into their training, athletes can enhance their performance, prevent burnout, and gain a deeper enjoyment and fulfillment from their running practice.

Adjustment As Needed

Based on these self-assessments and monitoring, adjustments should be made to the training plan as needed. These could involve altering workout intensity, volume, or frequency, incorporating more rest days, focusing more on recovery strategies, or even revisiting and redefining goals if necessary.

By encouraging athletes to take an active role in monitoring their progress and adjusting their training plan, they are more likely to stay engaged, avoid injury, and reach their full potential. The plan is not set in stone, but a guide that can and should be adjusted according to the athlete’s evolving needs and circumstances.

Long-Term Skill Development

While the immediate focus of an annual training plan is often to prepare for specific races or achieve short-term goals, it’s equally important to consider the bigger picture of an athlete’s long-term development. As a mindful running coach, your role includes helping your athletes not only to excel in their current season but also to continue growing and developing as runners over the long term.

Here are some key considerations for long-term skill development:

Continuous Improvement

Encourage your athletes to adopt a mindset of continuous improvement. This involves regular self-reflection and analysis to identify both strengths and areas for growth. After each training phase or race, athletes should take time to reflect on what went well and what could be improved. This feedback can inform the focus of future training cycles, ensuring each year of training builds on the previous one.

Balanced Skill Development

A well-rounded runner is strong, resilient, and versatile. Therefore, training plans should address various facets of running, including endurance, strength, speed, flexibility, and technical skills. By focusing on different skills in different training phases, athletes can continually develop and become more balanced runners.

Development of Mental Strength

Running is as much a mental challenge as it is a physical one. Coaches should, therefore, incorporate elements of mental training into the plan. This includes mindfulness techniques, mental resilience exercises, and strategies for managing performance anxiety.

Lifetime Running Health

Part of long-term skill development is ensuring athletes can enjoy running healthily and sustainably for many years. This means prioritizing injury prevention, proper recovery, and promoting a balanced lifestyle that includes good nutrition and rest.

By embracing long-term skill development, you can guide your athletes in becoming not just better runners, but more mindful athletes with a deep understanding and appreciation of their running journey. This holistic approach to training can foster a love of the sport that keeps athletes motivated and engaged year after year.

As a mindful running coach, you must foster an environment of patience, persistence, and positivity. Remember, successful running development is not just about increasing speed or endurance; it’s about cultivating resilience, adaptability, and a deep-seated love for the sport. With your guidance and the application of traditional periodisation, your athletes can pursue their running goals mindfully, effectively, and with a long-term view, leading to a satisfying and holistic running journey.