Training with data: a season plan
A plan for the racing season built around watch data instead of gut feeling. Three blocks, twelve weeks and one rule: base first, pace later.
Most training plans fall apart in week three, because they start above the right threshold. This one works the other way around: the first month is calm on purpose. You build volume at low intensity and watch your heart rate, not your average speed - form comes to those who can wait for it.
Twelve weeks in three blocks
- Weeks 1-4: aerobic base
- Weeks 5-8: strength and technique
- Weeks 9-12: tune-up races
After each block comes a lighter week - not a reward, but part of the plan. Recovery builds the form; training merely places the order. Volume grows by at most ten percent week over week, and one session a week always stays free: no watch and no target.
Watch data plays the role of a controller, not an oracle. The morning resting heart rate tells you whether the body has absorbed the load; if it stays off the norm for a few days, the plan gives way to recovery. Discipline in easing off is often harder than discipline in training - and it is what decides the season.
Data will not run for you, but it is excellent at making sure you do not run too fast.
Where we train together
Once a month we meet for a group session - the map below marks the training camp location. We match the pace to the slowest participant, because that is what group runs are for. All you need is a bottle and a good attitude.