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Bill, an engineer with a large computing firm, is training for his first triathlon.
No random workouts for this guy—he’s an organized person and trainer. He carefully
plans each day’s ride, run, or swim so it fits into his limited training time. He
knows exactly how far he’s going and at what intensity. On the other hand, Sally,
a commercial artist, never plans a workout. In training for the Boston Marathon,
she just went out each day for her early morning workout and ran like she felt.
If her legs were springy, she ran hard. If she was tired, she ran languidly.
Which approach is best?
Some great athletes achieve success by training at random, going hard or easy
as the inspiration moves them. But for most people, a structured and organized
approach to daily training works best. Here’s why:
Time Matters
You probably don’t have much time to waste. You can fit in 45 minutes or an hour
for exercise on weekdays but that’s it. So it’s smart to make every minute count. A
carefully planned workout means you don’t waste time with overlong warmups or dither
away seconds training at intensities that are too high or too low. Sally’s
feel-the-spirit approach means she is often running at a moderate, comfortable pace.
That’s fine for general fitness but not very efficient for getting the most out of
each training minute. That requires a structured program alternating carefully planned
fast training with slower-moving workouts for recovery.
Periodization
Arguably, the single most important recent training advance is the idea of
periodization—breaking up the year into smaller sections during which you train a
specific ability. So a cyclist might work on endurance for eight weeks, then devote
shorter training blocks to speed, hill climbing, and time trialing. A marathoner
typically builds a long-distance base, then works on improving cruising speed for
the distance. Periodization produces far greater fitness over the long-term but it
only works if you plan ahead.
Motivation
If you have a plan for each day’s training, you’re more likely to get out there and
do it. If you think “Maybe I’ll run a little today,” it’s easy to put it off and
never get out the door. But if you have a specific plan that tells you exactly what
you’ll do during a 45-minute run, the mere fact that your workout is structured is
a powerful motivator to get off the couch.
Goal Orientation
Most people are goal-oriented. They know where they want to go and they like a road
map that shows how to get there. That’s exactly what a structured training program
provides. Want to complete a 100-mile bike ride in six months? Qualify for Boston?
Do your first triathlon? A planned program of workouts will get you there while
just going out each day to take a run or ride is a less-certain path to
success.
The Stress Issue
Some people argue that following a planned training program makes the daily quest
for fitness a burden rather than a delight. “Why should I increase my stress
levels by having to follow some rigid training program that dictates my every move
during my workout?” they argue. “Why can’t I just get out there and let my mind
wander as I run or walk.” But a planned workout actually reduces stress because you
don’t have to think about how to use your training time most effectively.
One Word of Caution
A structured training plan can be abused. Some people follow such plans slavishly.
If the daily workout calls for a five mile run, they’re out there sloshing through
rainstorms to log exactly the required five miles—even if they have the flu and
the water heater has sprung a leak at home. Remember that any training plan is a
guide to help you reach your goal, not Holy Writ to be followed to the letter
regardless of the vagaries of real life. Be flexible!
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