Hi folks, it’s Kelvin here. We Run Coach for Leeds and surrounding areas, as well as online coaching.
Why Flexibility Matters in Training Plans
In this video, I’d like to share some thoughts on how to add flexibility into your training and training plans.
We often see people coming up to a deload week, which is an easier week in training. It allows us to absorb the training that we’ve already done and be ready to handle the next training block. But these can be really flexible.
Rethinking Deload Weeks
I quite often see that within a training block, let’s say we have three build weeks, maybe we had quite a tough build week two, but a runner could not hit the workouts because stuff went on in life. Maybe work was busy or there was a holiday.
So they have had to ease back on the training load for that build week two. They then complete build week three and take the deload week.
Now, chances are that runner does not need the deload week because they have almost had a self-imposed deload week during build week two. So do bear that in mind. We only really want to take deload weeks if we have something to deload from, like when we are starting to feel pretty fatigued.
A Flexible Approach to Recovery
Sometimes I just skip a Wednesday workout. Instead of doing a hard workout, I will run easy.
Monday is my day off, so I take Monday off. Tuesday is super easy with strides. Then I go super easy on Wednesday rather than taking a full deload week.
I still do a mid-length run or a long run on the weekend, add some intensity there, and then see how that goes. This works better than always taking a deload week just because it says so on the training plan.
Using Flexible Weeks Between Training Blocks
Another thing that I am doing at the moment is that I have just come to the end of an eight-week training block, primarily aimed at adding speed and power, and starting to build some endurance.
I am about to roll into a 16-week specific plan for a race at the end of August, which will require quite a lot of endurance. These are quite different focuses.
Between that eight-week block and the 16-week block, I have given myself two flexible weeks.
How to Use Flexible Weeks Effectively
When I say flexible weeks, these are weeks where I can add more training load or ease back on training load.
What is likely is that I will look at what I have achieved in the last eight weeks and make sure that I do not lose any of that fitness, especially the specific fitness of speed, power, and endurance.
I may do some workouts from that block in the next two weeks to maintain that fitness.
I will also look at the first couple of weeks of my next training block. Once I have an idea of what I am going to do, I might add in a softer version of those workouts.
This helps me transition from the eight-week block to the 16-week block.
Adjusting Based on How You Feel
Those two flexible weeks give me the option to push a little bit harder if I feel I have energy in the tank and my legs feel good.
They also give me a chance to ease things back to a low maintenance level before I roll into a tough training block that will require quite a bit of volume.
Build Flexibility Into Your Plan
Do not be afraid to add flexible weeks into your training.
If you are following a 12-week training plan, you might make it a 14-week plan so you have that flexibility.
You could extend a three-week block into a four-week block if needed.
Or you might get to build week two and feel very tired in week three. In that case, you could bring the deload week forward or add a flexible week that maintains fitness before restarting the plan.
Final Thoughts
I hope that makes sense. If you have any comments, please pop them down below.
For now, happy running.
