Running progress will never be linear. This can be demonstrated very clearly using a special graph in the strav application.
This training chart calculates the approximate fitness and fatigue level. The calculation mechanism is quite complex, but the very essence is simple. A lot of workouts at a high heart rate - there will be good preparation, great fatigue. Few workouts at a high heart rate - there will be low training, little fatigue. The main task is to find the right balance of this combination.
In this case, on the FIRST graph, my progress in 2 months, which was given to me by the country. It can be seen that progress is progressing in steps.
The principle is as follows. Trainings are on the rise. This allows you to increase the "preparation" parameter, that is, the body becomes more trained. But at the same time, fatigue builds up. The moment a high level of fitness is reached, the maximum level of fatigue is reached. Which requires rest. A week of recovery is introduced (usually every 3-4 weeks).
After that, the level of training decreases slightly, but at the same time, fatigue becomes minimal. And a new cycle of training begins on the same principle. The main thing is that a new peak of fatigue at the end of the next cycle coincides with a new peak of preparation. If, at the same level of fatigue, training will also be equal to the previous cycle. This means that there are certain problems in the program that do not give progress. The only exception should be basic training in the offseason, since she does not have such tasks. Usually the graph on it goes up smoothly with small deviations. And also this happens with runners who are just starting to exercise systematically and their progress at the beginning is constantly. This, by the way, can be clearly seen on the SECOND graph of one of my students, who was preparing for a marathon and ran it with a result of 3.30, before that he ran a maximum of 30 km in 3 hours.
The first red arrow is the beginning of my program. The second arrow is the marathon itself. As you can see, the first half of the preparation - the graph gradually goes up. In the second half of the preparation, the schedule also begins to rise in steps.
The meaning of the eyeliner before the start is precisely to minimize the level of training, to minimize fatigue.
What should be understood especially for beginners. The schedule should always be stepped, except for a small start period and a basic cycle, where almost all workouts are done at a low heart rate. It seems to many that progress should be constant. And the graph should always be just a straight line leading upwards. However, this will not happen. This can continue until a certain point, until the level of fatigue reaches its maximum. And if you do not pay attention to it and continue training, then the level of training will slow down its growth, and fatigue, on the contrary, will accelerate. In the end, this will lead to overwork, injury and lack of progress, and even the appearance of pronounced regression.
Unfortunately, such a schedule is only available in the country with a premium subscription. And it is quite expensive - about 600 rubles a month. But in general, the main thing is to understand the principles and follow the sensations. Then, even without seeing this schedule, work will go in the right direction.
