pattern . While harder workouts may be more challenging during their period , easy running may actually improve their mood and alleviate physical symptoms associated with their period .
Once you have the pattern , organise their training around the menstrual cycle so that they run more and harder when they feel good , and less and easier when they don ’ t feel good . That may sound simple , but most runners like to stick to a training plan , rather than be flexible , with their plan being fluid . To squeeze the most out of their training , your plan should be fluid , working with , rather than against , their physiology .
Plan increases in training volume to coincide with the follicular phase ( especially week 2 ), when oestrogen is high . Refrain from increasing ( or slightly reduce ) weekly mileage during their period and at times of the month when oestrogen is low - early and late luteal phase ( early in week 3 and late in week 4 ). Avoid challenging workouts around their period , especially if they don ’ t feel well or if they have major cramps or feel bloated ( bloating occurs from the rapid drop in progesterone as women transition from the luteal phase to the follicular phase ).
and Saturday , Friday and Sunday , or Thursday and Sunday , or use a block periodisation model , in which you congregate the stress with two to three hard workouts during the oestrogen-high week 2 of the menstrual cycle , and just one hard workout the week of her period and the other two weeks . This block periodisation approach also works well if her period lasts five days ( Monday to Friday ).
You can also plan one hard workout the week of her period and two hard workouts each of the other weeks . If your client is not adversely affected by her period and doesn ’ t experience much discomfort or cramping , you can always experiment with hard workouts during her period and keep track of how she responds .
FIGURE 3 : Menstrual cycle block periodisation
FIGURE 2 : Menstrual cycle-based training
The intensity of training can also be planned according to the menstrual cycle . For example , if your client has a 28-day cycle starting on Monday , and her period occurs on days 1 to 3 ( Monday to Wednesday ), plan the hard workout , like a long tempo run or intervals , in the second half of the week to avoid her period . If two workouts are planned that week , schedule them either on Thursday