Principles of Run and Strength Training for more Experienced Runners


For runners, the quest for improvement goes beyond simply putting in miles. To truly elevate your performance, an understanding of the intricate principles governing run and strength training becomes essential. In this short guide, I’ll unravel the concepts of training stress variables, explore the process of adaptation, the significance of SAID (Specific Adaptations to Imposed Demands), the concept of supercompensation, and finally, understanding the benefits of building 12-week blocks with periodisation for your training program.

Training Stress Variables: Intensity, Workload, Frequency, and Recovery:

Intensity: As an experienced runner, you’re likely no stranger to the concept of intensity. It’s not just about covering the distance; it’s about pushing your boundaries. Intensity, in the context of running, involves the effort exerted during different types of runs—be it speed work, hill sprints, or tempo runs. It’s the ingredient that triggers physiological responses, propelling you towards new levels of performance.

Workload: While novices may focus on building basic mileage, experienced runners understand the interplay of workload. It’s not just about running more; it’s about manipulating the combination of distance, pace, and terrain. A well-balanced workload challenges your body, fostering adaptations that lead to increased endurance and efficiency.

Frequency: Consistency is the hallmark of seasoned runners. Yet, frequency is more than just lacing up your shoes day after day. It’s about intelligently scheduling different types of runs and ensuring adequate recovery between them. The delicate dance of frequent, purposeful training sessions sets the stage for sustained improvement.

Recovery: As an experienced runner, you recognise that recovery is not a sign of weakness but a crucial aspect of performance enhancement. Adequate rest allows your body to repair and rebuild, preventing burnout and minimising the risk of injury. Incorporating rest days, proper nutrition, and sleep into your routine is an advanced strategy that pays dividends in the long run.

How and Why Do We Adapt to Training?

The human body is a marvel of adaptability. When exposed to consistent training stress, it undergoes a series of physiological changes to better cope with the demands imposed upon it. This adaptation occurs at various levels, from cellular to systemic, and is the driving force behind performance improvements.

Neuromuscular Adaptations: Regular training enhances the coordination between your nervous system and muscles, improving efficiency in movement patterns. This is particularly crucial for runners, where fine-tuned muscle activation can make the difference between a powerful stride and wasted energy.

Cardiovascular Enhancements: Endurance athletes, in particular, experience profound adaptations in the cardiovascular system. The heart becomes more efficient, pumping a greater volume of blood with each beat. Capillaries multiply, enhancing oxygen delivery to working muscles, a vital factor for sustained running performance.

Metabolic Improvements: Training induces changes in your energy systems. The body becomes adept at utilising both carbohydrates and fats for fuel, crucial for maintaining energy levels during long runs. This metabolic flexibility is a hallmark of well-adapted runners.

What is SAID, and Why is it Important? How Does it Relate to Supercompensation?

Specific Adaptations to Imposed Demands (SAID) is a principle that underscores the specificity of training adaptations. In simpler terms, your body adapts to the specific demands you place upon it. For runners, this means that the type of training you engage in will dictate the nature of your physiological improvements.

SAID and Running: If you predominantly engage in long, slow runs, your body will adapt to improve aerobic endurance. Conversely, if your training includes intervals and speed work, your body will develop the capacity for faster-paced efforts. This principle emphasises the importance of tailoring your training to your specific running goals.

Supercompensation: Understanding SAID is closely linked to grasping the concept of supercompensation. After subjecting your body to a training stimulus, there is a temporary period of fatigue and performance decrement. However, with adequate rest and recovery, the body not only returns to its baseline but overshoots it slightly, reaching a state of supercompensation. This is the golden window where your body is primed for peak performance.

Why is This All Important for Runners?

For seasoned runners aiming for continuous improvement, these principles serve as the compass guiding your training journey. Leveraging the knowledge of training stress variables, adaptation mechanisms, SAID, and supercompensation empowers you to craft a meticulously tailored training plan. This not only optimises your performance but also mitigates the risk of overtraining and injury, ensuring a sustainable and rewarding running experience.

Benefits of Working in 12-Week Blocks with Periodisation:

Structured Progression: The 12-week block structure provides a well-defined timeline for progression. Each block can focus on specific aspects of training, such as building a solid base, developing speed, or enhancing strength. This structured approach allows for systematic improvement over time.

Prevention of Plateau: Periodisation involves the strategic manipulation of training variables over distinct phases. This prevents your body from plateauing by constantly introducing new challenges and stimuli. For runners, this could mean alternating between endurance-focused blocks and speed-oriented phases.

Targeted Strength Development: Integrating strength training within the 12-week blocks allows for focused periods of strength development. This is essential for runners as improved strength contributes not only to injury prevention but also to enhanced running economy and overall performance.

Strategic Rest and Recovery: Periodisation incorporates planned rest and recovery periods. These breaks are vital for preventing burnout, reducing the risk of overtraining, and optimising supercompensation. Smartly incorporating rest weeks into your 12-week blocks ensures that you arrive at key races in peak form.

Goal Alignment: Structuring your training into 12-week blocks facilitates alignment with your racing calendar. Whether you’re preparing for a marathon, a half-marathon, or a shorter race, each block can be tailored to address the specific demands of the target event, maximising your chances of success.


For more experienced runners, the pursuit of excellence is a dynamic journey that demands a profound understanding of training principles. By mastering the intricacies of intensity, workload, frequency, and recovery, and by leveraging the power of adaptation, SAID, and supercompensation, you can take yourself to new heights of performance. The incorporation of 12-week blocks with periodisation provides a roadmap for sustained improvement and a safeguard against burnout. As you lace up your shoes for your next run, remember that true mastery lies not just in the miles covered but in the thoughtful application of these advanced training principles.