Answers to the Question — How Long Does it Take an Athlete to Realize Optimal Supercompensation Effects from Different Types of Training?

In supercompensation, the athlete can handle the same training load or a greater load with ease in the subsequent workouts if recovery is adequate and the new stress is timed properly.

This adaptive phenomenon is an ongoing wavelike process, with its high moments (when recovery has been fully realized) and low moments (the intense fatigue after a physically stressful workout or competition).

How long does it take an athlete to realize optimal supercompensation effects from different types of training?

Below is a chart with guidelines from "The Science of Winning" — a superb book on how to plan effective endurance training.

From page 19, The Science of Winning: Planning, periodizing, and optimizing swim training

It is important to recognize that training adaption time will change with the particular quality being trained and the system that is being stressed.

The readiness of the athlete determines the response to the training stimulus.

For an optimal adaptive response to occur, some training task requires complete recovery before they can be repeated — others do not.

Here's a list of the highest fatigue levels under which an athletic quality can be successfully developed.

Activities of high neural demand such as:

• Maximum Speed

• Maximum Strength

• Explosive Strength (or Speed Strength)

All demand complete recovery before the next exposure in training. This goes for repetitions in a single workout and from workout to workout.

High neural demand works maximally stress the nervous system resulting in fatigue.

Fatigue is generally defined as a drop in the capacity to produce strength. This is a result of an alteration in neuromuscular function, which usually causes the skeletal muscles to contract in response to electrical stimuli produce by the central nervous system.

Neuromuscular fatigue is generally divided into two types: Central Fatigue and Peripheral Fatigue.

Central Fatigue represents a drop in the recruitment of motor units by the brain or a reduction in the frequency of impulses.

Peripheral Fatigue is linked to an alternating in the nerve messages, to perturbation of the excitation/contracting couple and/or to a drop in the muscle fiber’s intrinsic capacity to produce strength.

Conversely, some training tasks can be trained with incomplete recovery. Those activities are of high metabolic demand such as Aerobic Endurance, Strength Endurance, and Speed Endurance.

Finally, recognize that every athletic quality has it own time for full adaption. As a rule of thumb, expect noticeable changes in the following qualities to be realized on the following time horizons:

• Flexibility/Mobility improves and adapts from day-to-day.

• Strength improves and adapts from week-to-week.

• Speed improves and adapts from month-to-month.

• Work capacity and endurance improves year-to-year.

Sources:

• Athletic Development, Gambetta, Ch. 5

• Endurance Training — Science and Practice, Mujika, Ch. 1

• The Science of Winning: Planning, Periodizing and Optimizing Swim Training, Olbrecht, Ch.1

Progressing Workouts to Run Faster for Longer

With simple things, sometimes we overthink them, making them more complex than it needs to be.

This can happen to runners and their training.

The SAID principle (an acronym which stands for Specific Adaptation to Imposed Demand), is one of the most important basic concepts in sport science.

It means that the body will try to get better at exactly what you practice.

Want to get faster? Frequently practice running fast.

Want to run longer? Frequently practice running long.

Want to run faster for longer? Frequently practice running faster for longer.

There doesn’t seem to be much confusion about how to train to run faster or longer, but when it comes to running faster for longer there is a lot of misguided approaches out there.

How to train to run faster for longer is actually very simple.

Here’s how you do it:

First, decide how fast you want to run for a given distance, like 15:00 for 5,000m.

Then take an honest look at how far away your current condition is from that goal. Let’s say last week you ran a 5,000m in 16:00.

That’s about a 6% difference (if the difference is larger than 10% and the goal is most likely unrealistic).

Decide how long you have to work towards your goal fitness, perhaps 3 months.

Make sure your time horizons for your progression are realistic, this is where a qualified and experienced coach can help.

Next, do some simple math.

Running a 5K in 15:00 is about sustaining 4:48/mile pace or 72”/400m for 15 minutes.

Key training sessions should be focused on running 4:48/mile pace or 72”/400m for a total of 15 - 20 minutes.

However, in their current condition, our 16:00 5K runner cannot accomplish this ask without mini-breaks, or recovery intervals sprinkled throughout a training session.

How frequent and long the recovery intervals are in a workout depend on the runner and the length & number of runs at 4:48/mile pace in a session.

For example, if you performed 16 x 400m @ 72” you might only need 60” - 90” recovery after each 400m rep to complete sixteen 400s on pace. If you run 8 x 800m @ 2:24 you might need 3’ - 4’ after each rep to run every step on pace.

More volume isn’t necessarily productive (goal race pace workouts don’t need to be longer than 1/3 of the target race distance) nor is a faster pace than targeted.

What is most important is teaching your body to run goal pace — and doing it with high frequency.

The two best ways to progress goal pace training workouts is to either 1) extend the duration the runner runs at goal pace without interruption or 2) increase the density of goal pace running by shortening the recovery intervals.

A progressive extension of repetition length on a 15:00/5k goal pace workout could look like:

16 x 400m @ 72” on 3’ recovery → 8 x 800m @ 72'“/400m on 3’ recovery → 6 x 1,000m @ 72”/400m on 3’ recovery → 4 x 1 Mile @ 72'“/400m on 3’ recovery → 3 x 2,000m @ 72”/400m on 3’ recovery → 2 x 3000m @ 72”/400m on 3’ recovery, etc.

Progressing the workout density of goal pace running by shortening the recovery intervals could look like:

16 x 400m @ 72” on 90” recovery → 16 x 400m @ 72” on 75” recovery → 16 x 400m @ 72” on 60” recovery → 6 x 400m @ 72” on 45” recovery → 6 x 400m @ 72” on 30” recovery → 6 x 400m @ 72” on 15” recovery.

My suggestion is to aim for running 2 - 3 goal pace workouts per week (that would total about 30 - 60 minutes weekly of practice at goal pace) and progressing a workout on the 3rd or 4th running of it.

In about 12 weeks, provided a runner doesn’t have any interruption and workouts are able to progress either in extension and density — or both, a runner should be well prepared to run stronger and run close or faster than their target time.

Good luck! | jm

How 10 Weeks of Lydiard's 100 Mile Weeks Makes You Faster

In his original training book, Run to the Top, to start off a training year Lydiard advocates for an initial General, or Base, Conditioning phase of 10 weeks of 100 Mile/week of “Marathon Training” for all runners in event groups 800m and up.

I’ve often been critical of the far too common misinterpretation and incorrect application of Lydiard’s 100 mile/week Marathon Training base phase. Some have mistaken that critique as a criticism of Lydiard's approach to base conditioning — which is not the case.

Lydiard is a coaching genius because, either implicitly or explicitly, he understood and got correct the critical importance of developing a runner’s Running Economy as a key fundamental physiological variable that impacts distance running performance.

Where most go wrong applying Lydiard’s 100 mile/week Marathon Training is not the volume of running performed, but the paces run.

Few run these 100 miles fast enough.

Remember, Lydiard called these 100 mile weeks “Marathon Training.”

Why?

As well soon see, roughly 75-80 miles per week are run at Marathon Pace with the other 25-20 miles at half-marathon pace or faster.

In a Lydiard base phase, any running which happens at paces slower than a runner’s marathon pace does not count as training. It’s general exercise, not training — he’s very clear on that.

Here is Lydaird’s original daily training guide he offers for a fit, but fairly new competitive runner to total 100 Mile/week of Marathon Training in the base phase:

• Monday: 10 Miles @ 1/2 Effort — over hills

• Tuesday: 15 miles @ 1/4 Effort — on roads

• Wednesday: 12 miles fartlek

• Thursday: 18 miles @ 1/4 Effort

• Friday: 10 Miles @ 3/4 Effort — on flat roads

• Saturday: 20 - 30 Miles @ 1/4 Effort

• Sunday: 15 Miles @ 1/4 Effort

The key to understanding Lydiard’s base period of “Marathon Training” in understanding his effort prescriptions.

For the Marathon Training base period, all the efforts are based on the runner’s 10 Mile race pace — which is very close to 15K race pace, or most runner’s general Lactate Threshold.

Lydirard assumed that his example runner’s 10 Mile race pace was 6:00/mile. The corresponding paces and percentages of 10 mile race pace for the efforts would then be:

• 3/4 effort = 6:15/mile — 95% of 10 Mile Race Pace

• 1/2 effort = 6:30/mile — 90% of 10 Mile Race Pace (Half Maraton Pace)

• 1/4 effort = 7:00/mile — 85% of 10 Mile Race Pace (Marathon Pace)

In Run to the Top, Lydiard explicitly says his example runner’s marathon pace is 7:00/mile, which the reader can see is the pace for 1/4 Effort. We can also establish that 90% of 10 M.R.P. is Half-Marathon pace.

Now let’s reexamine Lydiard’s daily training guide of 100 Mile/week of Marathon Training as duration and race paces:

• Monday: 1 hr 6 mins @ Half Marathon Pace — over hills

• Tuesday: 1 hr 45 mins @ Marathon Pace — on roads

• Wednesday: ~1 hr 15 mins at varying paces

• Thursday: 2 hrs 6 mins @ Marathon Pace

• Friday: 1 hr 2.5 mins @ 95% of 10 Mile Pace — on flat roads

• Saturday: 2 hr 20 mins - 3 hr 30 mins @ Marathon Pace

• Sunday: 1 hr 45 mins @ Marathon Pace

Here’s a pie chart visually expressing the total time spent training at each pace each week:

And the breakdown of the Total Time and Percent of Total Time spent at each pace per week:

@ Marathon Pace (1/4 effort):

• 8 to 9 hours — 77%

@ Half Marathon Pace (1/2 effort):

• 1 hour — 10%

@ 95% of 10 Mile Race Pace or faster (3/4 effort & Fartlek):

• 1.5 hours — 13%

As you can see Lydiard was very specific about what pace mattered most in base training — Marathon Pace.

Marathon Pace running is a physiological sweet spot for runners which advances several key performance variables, but most significantly running economy.

And 75-80 miles per week of Marathon Pace running is a very strong stimulus. Over 10 weeks, 750-800 miles of Marathon Pace will result in significant structural and physiological changes that will catapult a runner’s economy to new levels.

And these types of gains are very stable.

Meaning, they will last for months provided there is a consistent, light training load applied regularly — like a 2 hour long run once per week.

By enhancing his runner’s economy in such a significant way, Lydiard’s runners could sustain and benefit from the subsequent periods of high-intensity training in the Hill and Sharpening Phases of Lydiard’s training year.

Enhanced running economy was the foundation of Lydiard’s training approach. Which 100% agrees with today’s science and understanding of how to best train runners to become faster.

But remember, running economy doesn’t improve by just running more miles, it improves by running more “quality” miles, which in Lydiard’s case meant Marathon Pace miles.

The Simple Way to Successfully Progress Running Workouts, Part 1

This progression template is for race pace specific workouts primarily for 10,000m to 800m runners.

For 10 Mile to the Marathon the race pace specific workout progression is a little different, and I’ll cover it in a part 2 post.

The point of running workouts is to provide a strong stimulus to spur the adaption of the runner in the desired direction.

Recovery between workouts is where the adaption takes place.

1. Early race pace specific workouts will focus on speed and duration with long recovery intervals.

Example: For the 5K runner who wants to run 15:25 for 5K, an early workout would be 15 x 400m @ 74”. The recovery interval between 400s will be a long as needed so the runner can hit 74” on every rep. This session would afford the runner 18:30 of practice time at the desired goal pace which is 20% more time than will be spent running this pace on race day. In training, I’ve found the +20% time “rule” works well for developing a runner’s stamina at goal race pace.

2. As fitness advances, extend the rep distance without concern of the recovery interval duration. Do not change the duration of time spent at goal race pace within the workout.

Example: 6 x 1,000m @ 74/400m with recovery interval length as needed so the runner can run every step of the 1Ks at 15:25 pace.

3. Further advances in fitness will be expressed by a shortening of the recovery intervals without a slowing of the pace on the repetitions.

Example: 6 x 1,000m @ 74/400m with 60” recovery

4. Repeat steps 2 & 3 until the runner can perform 80-85% of the race volume at pace without interruption.

Example: 3 x 2,000m @ 74/400m with recovery interval length as needed to hit pace then advancing to 3 x 2,000m @ 74/400m with 60” recovery which eventually can advance to 1 x 4,000m @ 74/400m + 1 x 2,000m @ 74/400m.

25 Golden Rules of Long Distance Running

These rules come from this Runner’s World article. It’s clear the target audience is the total novice runner.

This list should be only 8-10 rules, as many of the “rules” are filler and common sense.

I highlighted in bold what I think are the useful “rules” on this list to keep in mind — all the rest are either half truths, silly, or common sense.

1. The most effective training mimics the event for which you’re training.

2. Increase weekly training mileage by no more than 10% per week.

3. Wait for about two hours after a meal before running.

4. Start every run with 10 minutes of walking and slow running, and do the same to cool down.

5. If something hurts for two straight days while running, take two (or more) days off.

6. Don’t eat or drink anything new before or during a race or hard workout.

7. For each mile that you race, allow one day of recovery before returning to hard training or racing.

8. A headwind always slows you down more than a tailwind speeds you up.

9. You should be able to talk in complete sentences while running.

10. Build up to and run at least one 20-miler before a marathon.

11. For a few days before a long race, emphasize carbohydrates in your diet.

12. Runners improve for about seven years.

13. To be safe, run facing traffic.

14. Running uphill slows you down more than running downhill speeds you up.

15. Sleep one extra minute per night for each mile per week that you train.

16. Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.

17. Runners who only run are prone to injury.

18. The best way to race to a personal best is to maintain an even pace from start to finish.

19. Replace running shoes once they’ve covered 400 to 500 miles.

20. Take at least one easy day after every hard day of training.

21. Dress for runs as if it’s 10 degrees warmer than the thermometer actually reads.

22. The most effective pace for VO2 max interval training is about 20 seconds faster per mile than your 5K race pace.

23. Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.

24. Do your longest training runs at least three minutes per mile slower than your 5K race pace.

25. The longer the race, the slower your pace.

Top 5 Books on Arthur Lydiard’s Training Methods

I’ve read A LOT of books on famed New Zealand running coach Arthur Lydiard and his training methods.

Here are, in order, my pick for the top 5 books on Lydiard’s Training Methods.

1. Running Your Best: The Committed Runner's Guide to Training and Racing by Ron Daws

   If you only read one book ever on Lydiard’s Training Methods this it is.

   Ron Daws does an amazing job of explaining in clear detail and simple language Lydiard’s methods, its benefits and drawbacks, and how to successfully apply Lydiard’s training principles to a variety of training situations and runners. It was written in 1985, so it is light on scientific evidence, but overall the information given is sound even to this day.

2. The Self-Made Olympian by Ron Daws

   Ron Daws was an average college runner who became one of the top US marathoners in the late 1960s as well as an Olympian in 1968. This book is part autobiography, part training log, and part training guide. It’s short, 140 pages, but it’s an insightful read. Daws is the first athlete I know who was not directly coached by Lydiard but achieved high-level competitive success applying his training methods.

3. Run to the Top by Arthur Lydiard and Garth Gilmore

   Published in 1962, Lydiard’s first book offers a raw, in-depth insight into his famed training methods. It’s hard to find, but worth the hunt. Later books by Lydiard and Gilmore offer more adaptive, less rigorous training meant for a wider audience. This book details how he developed his Olympic Gold Medalists and World Record Holders from seemingly out of nowhere. It reads more like a biography than a training text. Think Once a Runner meets Daniels Runner Formula. It does offer training schedules, but they’re meant to be more illustrations than instructions.

4. Distance Running by Robert M. Lyden

   Published in 2000, Lyden’s book offers a modern perspective on why Lydiard’s training methods work. Lyden is a Lydiard purest. He retains Lydiard’s annual cycles of acquisition (Base Period, Hill Period, Sharpening Period, and Peak Period) while offering modern scientific evidence and understand as to why Lydiard’s training periods and sequence results in successful adaption to the distance runner. At almost 500 pages, this book is packed with useful knowledge. It includes training schedules aimed at high school runners for 800m, 1500m, 3000m and 5K XC as well as schedules for 10K and Marathoning.

5. Healthy Intelligent Training: The Proven Principles of Arthur Lydiard by Keith Livingstone

   Livingstone’s book on Lydiard’s methods is the most accessible to a wide audience on my list. It offers a basic and succinct understanding of Lydiard’s methods written in a fun, very easy to read tone. This book a quick, enjoyable read.