On the in-between days, Sisson takes one very easy day with just a single 30-minute run, but then will let it roll a bit on subsequent days. Treacy says she works hard when she works out, so he wants her fully recovered before the next one.
Her schedule also gives her 72 hours between hard sessions. That means she goes easy 11 days out of 14-which works out to 80 percent easy, 20 percent intense, a ratio shown to be optimal for all endurance athletes. She trains in a two-week cycle that includes two speed workouts, a tempo run, and a long run. This includes interval-type work and tempo runs. Sisson, like all of Treacy’s athletes, only does hard workouts every four days. “That’s the whole point of trying to be consistent in training, not do high mileage all at once, and avoid those injuries that pop up,” Sisson says.įor those without a coach like Treacy, the sleek Vantage V tracks your miles and training load over time, monitors how you are handling it, and helps you train and recover as smart as Sisson. Research has shown that injuries tend to be caused by spikes in training, a too-rapid increase, not by a consistent training load, even if high. Keeping a steady volume month after month, year after year, not only leads to new heights, but it also helps her avoid injury and the downtime that creates. “After that, we get right back to our two-week training cycles.” “We usually take two weeks of easy running-30 minutes every second day-as the break between seasons,” Treacy says. Sisson has reached a high volume without having to increase rapidly because of her consistency-she doesn’t fluctuate drastically up and down or take so much time off she has to rebuild every year or every season. It was never a big jump for me, in mileage.” And then kind of slowly increasing over time: 6 and 3, then 7 and 3, then 8 and 4, then 10 and 4. Sisson recalls, during her college days, “Instead of doing running doubles at first, I’d do cross-training doubles, then gradually started running doubles every once in a while, just like an easy 3 miles at the end of the day.
“You can be less anxious and a little less obsessive if you’re just focusing on the here and now.”Įvery new element gets introduced gently.
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