“Long-term consistency trumps short-term intensity.” ~ Bruce Lee

534385_10150692384377863_129999762862_9245209_1084323253_nWe live in a MacDonald’s world where everyone is seeking after quick gains. The latest hype doing the rounds is that you get the same fitness gains from just 60 seconds high intensity training as 45 minutes moderate training.

We seem to have forgotten that the tortoise eventually beat the hare and that Rome was not built in a day.

Call me old-fashioned, but from my experience as both runner and coach, the biggest and importantly – most long lasting -results, come only from weeks of consistent training. The guy whose training schedule says “Run 10 times around the block” and actually does it every day will get more results than the guy with the most scientific schedule who never gets out the door.

I always say it takes 3 weeks of regular consistent training to see some results, 6 weeks to see fairly significant results and 12 weeks to see really big results.

So where do you start? Most start by going out and downloading the latest and greatest training schedule and deciding to start Monday. Well, we all know what happens when you get home late from work Monday and decided to postpone to Tuesday, then the kids have a school function Tuesday and then…

What is one to do?

  1. Start by looking realistically at your “real life” week and determine on what days and at what times you are almost 100% sure you are able to train.
  2. Try have one flexi-day that can be moved a day earlier or later if an emergency crops up.
  3. Then commit in your weekly diary to training at those times.
  4. Start with just 1 day a week, then add a day each week until you are at your max.
  5. Now keep the rhythm. Even if you have to shorten the run to as little as 10 minutes, don’t skip the day!
  6. Tell your friends, family, boss, when your training days are – who knows, they might join you!

Good Luck!

Coach Kathleen


About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level 3 Distance Running Coach SAQ Fundamental Movement Certificate Personal Running Performances
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