Periodization (The basics)

Abstract: Debunking myths of the no pain no gain saying

In all training, there should be

• Preparatory period
• transition period
• competition period
• transition period

In essence, speed work should only be done during the competition period (which lasts a maximum time of 1month)

Preparatory period should include, training for strength (gym workout), Slowly increasing volume of training, retaining workout at very low intensity 60-70%max Hr.

Transition period is where you do aerobic treshold work, preferably at a level slightly lower then lactate inflection point (point where lactate in blood increases exponentially). At this stage, it is most recommended to work out at 70-80%max hr

-------------

Depending on the type of race, the greatest challenge is deciding how much time should be spend in the preparatory and transition phase. more often then not, Singaporeans train way past this limit resulting in injury, overtaining illness, psychological burnout.