Note of Caution

Running Training Guide	It is very important when you a doing a running schedule that it is carefully thought out either by you, or by someone who is helping you. This may sound surprising, but one of the most common problems runners face is training too hard. This can lead to fatigue and lack of recovery, which ultimately will cause injury or illness. Particularly if you are relatively new to running, be cautious - start slowly and over shortish distances. You can always increase the intensity over time (not something you can do if you face a lengthy lay off from having trained too hard). From experience, the athlete that manages to run at a consistent manageable level all year, will normally perform better than the one who trains very hard for 6 months of the year, but spends the other 6 months having to recover from injury problems. One thing to note, in terms of the type of running you do, is not to dramatically change sessions at any stage. If you think you should do endurance in one phase of training and speed in another - make sure you make the transition from one to the other slowly. So, if your schedule doesn’t contain any running at a high speed until the summer, a good idea is to gradually increase the speed of your sessions during the spring, or else you are at greater risk of injury. A good suggestion would be to make sure that no session is ever more than a couple of tenths of a second per 100m quicker than sessions that have already been completed in that training year. Or, if you are attempting to run further at the same pace as before, just add, say, no more than 10% more distance, rather than trying up the distance dramatically. By improving in small increments there is less chance that there will be significant problems with what you are trying to achieve. This section is not meant to sound patronising, it is just common sense which can hopefully help you benefit from the mistakes that others have made!
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