Choosing the correct level of plan is crucial for optimising your training time, ability, and race performance.
We offer three levels of plan for athletes at various stages of training. Here are the factors to consider when choosing which level is right for you.
Have you raced your chosen race distance (or further) previously?
None: You are probably best with a Beginner plan - unless you have a few years of relevant training in the bank.
1-2 times: Consider the level according to your previous results/ranking, current fitness, race goals, length of plan needed and training time you have available each week.
3+ times: You are likely to perform best with an Intermediate or Advanced plan, depending on your previous results/ranking, race goals, current fitness, length of plan needed and training time available.
Progression (current fitness and length of plan)
A key factor to successful training is to optimally progress your fitness. Consider your current fitness and how long you have until your race. Then choose the plan that matches your fitness now and fills the gap between now and your 'A' race.
If choosing a short duration plan, this sometimes means choosing a level lower than your experience warrants - particularly if you are returning to training after a sabbatical.
Safely progressing fitness with consistent training is better than having gaps caused by doing too much, too soon, leading to niggles, injuries, or fatigue.
Beginner - to finish.
Intermediate/Advanced - mid-pack finish, or decent Age-Group position.
Advanced - competitive in Age Group, high ranking or seeking qualification.
Training Time Available
Beginner plans have the least hours, followed by Intermediate with the Advanced plans demanding the most time. You are better choosing a plan that fits with your schedule and enables you to nail all the sessions, rather than doing parts of a plan that demands too much of your time.
- Lowest volume plan, to achieve completion of your chosen race distance.
- Highest volume of recovery, to allow you to adapt gradually to new training demands.
- Lowest volume of high intensity training needed to complete your event.
- Minimal workout frequency.
- Medium volume plan, to make the most of the time you have available for training.
- Sufficient recovery, to allow you to adapt to training demands and optimise each session.
- Mid-volume high intensity training needed to improve performance at your event.
- Medium workout frequency, to make the most of your training opportunities.
- Highest volume plan, to prioritise training and performance.
- Sufficient recovery, to allow you to adapt to training demands and get the most out of every session.
- Highest volume of high intensity training needed to challenge your thresholds and optimise performance at your event.
- Highest workout frequency to capitalise on your experience and fitness allowing you to maximise potential.
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