Runner's Corner

Peaking

July 2009 Runner’s Corner 
 

By Kitty A. Consolo, Ph.d. 
 

      This month’s Runner’s Corner will discuss peaking.  What is peaking?  It is when a runner achieves a state of maximal physical and mental fitness to be able to run for a short period of time the best races possible based on fitness.  To be able to peak, one must have specific goals as to what race distance and times one wants to achieve and to plan to reach this peak 3-6 months in advance.  Now is a good time to think about peaking for a fall race and trying to reach a specific goal such as qualifying for Boston.  Peaking is usually reserved for experienced runners not beginners. 

Here are some steps to approach a peak: 

1. Establish a good distance running base for at least 3-6 months prior to your peak phase.  This base should average at least 1/3 the distance you plan to race on a daily basis and if you are going for the marathon, build a long run into your training every 3 weeks that gets you running the marathon distance a few times and not closer than 1 month before you marathon.

The shorter you plan to race, the less distance you need and more speed instead. 

2. Once you have built a strong base, lower your mileage enough to allow for 5% of your total miles to be speed if you are doing a marathon, 20% of you total miles to be speed if you are doing a 5km and 10%-12% total miles of speed a week if you are doing anything imbetween.  To test where you are at in regard to racing shape, through in some races every other week at varying distances to see how your training is going.  Based on these race times you can go to various pacing sites (Jeff Galloway has a good one) and see if you are on track towards your goal.

3. Train specifically as possible in the last 16 weeks before your peak race or races. For instance, if you race that you are peaking for has a hill at 5 miles, make sure your training course has a hill at five miles.  Try to train your speed and long runs at a the same time of day as your race and take in fluids at the same mile marks they are offered during the race. 

4. The taper.  The last part of achieving a peak is to taper down ones training before the peak race or races.  This can only be done for a few weeks up to 6 weeks because eventually after tapering and racing, one begins to lose fitness and will no longer perform well.  The biggest tapers involve the marathon. For the marathon, start 3 weeks out from the marathon race and cut your miles the first week by ¼ and do not do any long run over 13 miles during this week.  Keep some fast tempo or strides in the week just to keep leg turnover going and eat lots of good carbs and protein.  Watch sleep and try to get up and go to bed at the same time you need to for the race.  The next week cut your miles another ¼ and follow good diet and the same sleep pattern. Do up to 3 miles worth of speed work at marathon pace.  The last week cut your miles another ¼ and keep up the good diet and sleep pattern.  Continue to do a few strides up to 3 miles worth at marathon pace no closer than 4 days to the race.  Keep a log of what works for you as well, these are only suggestions based on success of other runners.  Since the marathon involves a big time commitment in training, select 3 different marathons that fall within a few weeks of each other that are similar in your goal in case it looks like one will have terrible weather, you can opt out and go to another one and not waste your peak and training trying to run in terrible conditions.  October is a good time to try to peak for a marathon as there are so many good marathons to choose from and go to.

      For the half marathon, follow the same guidelines as above just start 2 weeks before instead of 3 and don’t run over 8 miles three weeks before.

            For shorter races, you can start your taper just 10 days before, cutting mileage every day and do mostly rest 3-5 days before your race with a few strides at race pace to keep your legs feeling fit.   

      On race day, be sure you warm up well and pace properly, going out too fast can be a costly mistake especially the longer the race.  Practice in training, a running start on the track for 100 and 200 yds so that when you get in the race, you can keep your own pace and not get dragged out with the starting pack.   

Summary

      Peaking is an art and takes an experienced runner with several months of training.  However it can be quite valuable if you are trying to get your body to reach a peak level of racing especially if you are trying to qualify to run a certain time.  Keep in mind the above suggestions are guidelines that need to be modified to meet your individual needs.  Keep a log book so you can learn what works specifically for you.  See you on the roads.