Modern Athlete Magazine Issue 68, March 2015 | Page 36

Ma

Training

Stick with the

PROGRAMME
Hop on to your search engine, type in the phrase ‘training programme’ and
you’ll find dozens of helpful yet overwhelming results, so make sure you
understand and can keep going with your chosen programme for the best
results. – BY RAY ORCHISON

lanning your training for a big race can be
daunting. How long should your long runs be?
What type of speed should you be doing and
when? How many hill repeat sessions do you
need? So you download one of the thousands
of options glaring at you in your browser and
now you’re ready to roll. It’s a better option than
blindly trying to figure your way through what you
think you should be doing for the next 100 days
of training, but you still need to customise, adapt
and tweak to suit your own needs. These generic
training programmes are designed to be suitable
for the masses and will never be an exact match
for you. If you’re looking for a specific training
programme for you, then you need to go to a
coach, but now that you have your downloaded
programme, here’s what you need to do.

you’re getting sick or when you’re heading for an
injury. You know when your body is not handling
both the training load and other outside stressors.
You know all these things because your body tells
you, so learn to listen to your body.

1 LISTEN TO YOUR BODY

3 REST AND RECOVER

Unless the coach who developed the training
programme has a crystal ball, there is no possible
way to know anything at all about you – apart
from the fact that you’re a runner and that you’re
planning on completing an event. Only you know
when your body begins to ache or when you’re
waking up tired and fatigued. You know when

This leads on from point 1: You know your body.
Determine if the rest and recovery scheduled in
the programme is adequate. If not, adjust by
adding additional recovery days where you feel
you may need them. You can also move rest and
recovery days around, but always remember that
a hard day should be followed by a recovery or

Ma crossfit

2 MAKE IT YOUR OWN
Unless the programme already comes in an
editable spreadsheet format, start by opening a
blank spreadsheet and retyping the programme.
Next, insert your planned long runs and races
– most programmes for the ultras will have
suggested time frames for a qualifying marathon
– and adjust the training in the weeks leading up
to and following these long runs and races. With
just these few adjustments you’re individualising
the programme to your own needs.

rest day. Allow for some flexibility in each week’s
training so that you can listen to your body when
it’s calling for additional rest.

4 KEEP IT UP!
Following a programme often keeps us motivated
and helps us to listen to the body and overcome
the mind. The mind says things like, “It’s too hot!
Maybe I should rather just run tomorrow.” All you
have to do is stick to the programme.

Good luck in the coming months and
may you achieve the goals you’ve set
for yourself.

Ray Orchison is a
Johannesburg-based
USATF and NAASFP
certified coach.
Find him at
www.runetics.com or
[e-mail].

The Team on CrossFit
Runners may be hesitant to try CrossFit at first, but after eight months of classes at CrossFit
Flaming Heart in Bedfordview, the Modern Athlete Team are stronger and happier athletes!

Tariro Mhiti

KYLE ABRAHAMSE: “I have this love-hate relationship with
CrossFit! As a first timer, I joined the weekly MA workout with no
expectations in mind. A couple of workouts under the belt later, I find
myself pushing harder to beat that personal best achieved. CrossFit
in a nutshell for me: I love to hate those burpees!”
TARIRO MHITI: “I have learnt that in life there is pain that hurts
you and pain that changes you. CrossFit changed my outlook on life
and I’m more positive. Those burpees, pull-ups and sit-ups are all
worth it. I now have a can-do attitude!”

36

NIKITA LAGLER: “Started my first sessions with Pierre at CrossFit
Flaming Heart this year and it was fantastic! He works you hard, but
I still www.modernathlete.co.za
ISSUE 68 MARCH 2015 / have a huge amount of fun.”

RICHARD LASKEY: “Love the fact that you can push yourself as far
as you can go. Definitely improved my overall fitness and strength. I
love it!”
LAUREN VAN DER VYVER: “CrossFit has transformed my upper
body and core strength, making me a stronger runner and