Most athletes plan a training schedule on their own or with the help of a coach. A coach is an athlete's best friend and one where there is mutual respect between the two parties. Without this respect and friendliness a coach-athlete relationship will not be effective. An athlete must understand that there is more than one way to produce good results, and for that to happen between a coach and an athlete, the athlete must fully trust and believe in his coach. This does not mean to say he or she cannot disagree with the coach, quite the contrary, but be able to discuss differences in an open and explanatory way. If you took a handful of the top runners in the world and looked at their training schedules, I guarantee you, not one would look exactly the same. Proof in point, "there is more than one road to Rome." Whichever road you and your coach decide to take, you must believe that this is the correct road for you. Then you will be successful.

Here are some pointers that I have found to be useful when planning a training schedule, and ones which I give to anyone who seek my advice on this matter. Firstly, and most importantly in my mind, all runners should have a specific goal for each season and a long-term goal. Without a means to an end what is the purpose?! An example would be to run under 14 minutes for 5k by the middle of the track season or peak for a major championship(short-term goal), and to run under 13.30 for 5k in three years time ready for the Olympic trials(long-term goal). Similarly, to run under 2 hours for the half marathon in nine weeks time(short-term goal), and to run under 4hr 15min for the marathon next year(long-term goal). I'm sure you understand the pattern.

Secondly, I advise all runners to do 3 week's easy running, or take complete rest, between competition seasons. Otherwise, runners become stale if they continually train hard from season to season resulting in diminishing returns and bad running. The more serious runner would be well advised to work on the basis of one hard race every four weeks followed by two weeks of heavy training, one easy training week with an under distance race, then another easy training week. All competitive runners should remember that the reason for training is to race well at a specific occasion. Therefore, a training programme should gear at not only getting the person fit but also to get that person fit at the right time. Achieving what is known as peak fitness means careful planning of the amount, type and intensity of training, in addition to the proper races.

Finally, I recommend all runners who want to race well do several weeks of base running before thinking of any speed workouts, i.e. 8-12 weeks of steady running. For the more serious runner that's 100 miles per week for men and 70 miles per week for women. For other level of runners you can base the amount of mileage accordingly and with the same premiss. Following such a schedule will inevitably prepare the runner in good stead for the rest of the season. For more specific questions on planning a training schedule, or any other running related matters, feel free to e-mail me at gaowen@mailcity.com.