4 training principles to underpin consistent running performance

It’s easy to get overwhelmed by the amount of different advice proffered by fellow runners and written about in magazines & on the web. With so many sessions and programmes out there, many runners end up over complicating their training.

So remember, you won’t go too far wrong by sticking with the basics and focusing on just four key principles that should form the backbone of your training plan throughout the year. Tailor them according to your goals and distance you race.

1. Run frequently
You don't need to run every day, but be sure to run more days than you don't. In other words, pure runners should ideally run a minimum four times a week, though triathletes on an extensive cross training schedule may be able to get away with less.

2. Run fast
At least once a week include a speed session into your routine, for example a tempo run or intervals.

3. Run easy
It’s important to ease back following hard workouts with at least one easy / recovery session where you don't worry about how fast you're going – just run at an easy pace and enjoy it! Remember, if you want to improve and minimise the risk of injury, it's important to recover.

4. Run long
Once a week run long, for example 10-20% longer than your target race distance or 1.5 times longer than your usual training run.