Progressive Overload. This sounds boring. I’ll do my best to spice it up, I promise.

It’s a term that every runner should be familiar with. It’s the main concept around all of the training plans I create.

I’m going to use myself as an example here, yeah I know, me me me!! It’s my blog alright.

Saturday was just the 3rd time this year I’ve attempted a fast 5k. Granted I’ve been building back from injury, but that’s still selective. I see some runners, eye balls out, every single week at parkrun. More often than not, showing little improvement in their time from the previous week.

My three 5k times this year read as follows, 21:27 (ish, can’t find the exact results from the Spring 5K, but it was around that time). I clocked that on the 8th April.

Almost exactly a month later, the 9th of May, I ran 20:57 at Hastings parkrun.

On Saturday, 6 weeks since my previous attempt, I ran 20:33, thanks to some pretty juicy pacing from my main man Lambo. Not to mention some wind blocking and encouraging words from Will too. Cheers guys. Much appreciated. I love pacers day.

So how did I get faster? Simple. Progressive Overload. In between each of those 5k attempts I trained harder than previously.

For those not on the team I use a method called training points. When I first started coaching, progression involved running an extra day in the week. If you run 3 times a week, run 4! I laugh when I look back at that approach.

There are so many different ways you can train harder. And this is where my points system works so well. You can earn training points in so many ways, easy runs, threshold runs, tempo sessions, intervals, races, swimming, cycling, pilates, yoga, strength work, even the magic stairs.

Each session, contributes to weekly training points. The harder the session, and the more running specific it is, the more points you will earn.

If my maths are correct, I’ve averaged 2.33 runs per week this calendar year. Lazy I know. That’s not because I spent a long time out injured, I’ve been active all year long, I’ve just been building back slowly. Only recently have I gone back to 3 runs per week.

I think a 20:33 5k, just over a minute off my PB, is pretty impressive off 2.33 runs per week. Is it not? All this talk of running 5 or 6 times week, yes it will help, but is it necessary?

Despite the lack of mileage, I’ve been training hard. Focusing on building my strength in my legs and core, to reduce the risk of future injuries. I’ve also done a lot of cross training. Mainly the stair stepper, which works both cardio and adds strength.

In the build up to my first 5k, I was averaging 128pts per week. A 60 mins easy run is worth 18pts. So I would need to run every day for 60 mins at a low heart rate to achieve that target. Remember I’ve been running a maximum for 3 times.

To improve my time further I made a few tweaks. I started doing more quality sessions, a few races, and adding time to my long runs. It wasn’t a case of suddenly introducing a 4th run, I won’t be doing that for a while.

In between Attempt 1 and 2, my training points increased to 134pts per week. There’s your progressive overload. So when I rocked up at parkrun on the 9th May, I was fitter, stronger, and faster, hence the 30 second improvement.

Again I needed to step it up, this time my training increase was small, 134pts to 135pts, but still progressive and on Saturday I clocked 20:33.

So what next? Simple, raise the bar again. Still no need for a 4th run. If I can average 140 pts over the next 8 weeks, I should progress further and who knows, I may even be able to attempt to run with the 20 minute pacer.

An extra 5pts is nothing, 8 x 100 metres strides are worth 4 points. An extra 10 mins on the stair stepper is worth 5. I don’t need to change much, but I need to do more.

My advice is keep that progression gradual. We all have our ceiling and there will come a point our body cannot absorb all those training points, and when we reach that level, our running will inevitable plateau, and the risk of injury will be higher.

I’ll finish with a shout out to those on the team benefitting from this approach. Lucy P (pictured above), who averages 117pts per week ran a new parkrun PB on Saturday, breaking 22 minutes for the first time.

Jamie banked his 4th PB this year, averaging 119pts per week. He clocked sub 20 at parkrun on Saturday.

Phil who has been on the team for 16 weeks now, bagged his first PB since working with me, running 22:41 at Milton Keynes parkrun. Phil who loves the gym as well as his running has averaged 125pts to date.

Lucy H, averaging 76pts per week, banked a new 10k PB at Robertsbridge in 1:10:05.

The Midsummer 10k was one of two local races well supported by the team. On Friday evening, Shain (33:00) and Lou W (35:42) both took part in the 5k, but used the event as an easy training run.

Joe (45:22), Patrick (46:51), Ben (51:31), Karl (55:09), Lou M (1:08:48), Ellie (1:24:38) and Mark (1:26:38) all did the 10k.

On Sunday it was Hawkhurst doing the hosting. Shain (25:30), Lucy P (29:27, 1st in age cat) and Shana (35:38) ran the 5k, with Patrick (47:48) and Lou W (1:01:25) tackling the 10k.

If you like the idea of working to training points, progressing gradually and running new PBs, get in touch. I currently have two spaces on my team, before I reach my capacity.