“All training is principally an act of faith”

Every athlete should start a training plan by asking themselves, “Will my programme work?”​
As Franz Stampfl, the coach of the legendary Roger Bannister, once said, “All training is principally an act of faith”. This reflects the reality that no matter how well you prepare, the outcome of a race is never entirely predictable.

While there are no guarantees, following a set of fundamental principles can significantly improve the likelihood of success. Let’s explore these principles and what they mean for you.

The Six Key Principles of Effective Training

1. Do No Harm

From a coach's perspective, this means ensuring the athlete’s safety at all times. This could involve conducting risk assessments of training facilities or avoiding programming errors like inappropriate training intensity or volume.

As an athlete, your priority is to stay healthy and injury-free. Illness or injury can derail progress (see Principle 6 for more on reversibility).

2. Everyone is an Individual

What works for someone else—like a friend or training partner—might not work for you. Tailor your plan to your unique needs, strengths, and goals.

Equally, if you've discovered a training method that delivers outstanding results for you, don’t be afraid to stick with it, even if it defies popular trends or conventional wisdom.

3. Progressive Overload

Progressive overload involves gradually increasing the training load over time. This can include:

• Running faster or reducing rest intervals.
• Adding more repetitions to workouts.

Even a single extra rep can constitute overload, although many athletes mistakenly overdo this (e.g., adding 2-3 reps instead of 1). For example, if this week you complete six 400m intervals at your 10k pace, you might progress to seven next week and eight the following week.

4. Specificity

Your training should align with your goals. For instance, rowing might boost general aerobic fitness but won’t help much with swimming performance.

However, specificity evolves throughout the year. For example, a triathlete might focus on swim technique and endurance in the winter, then shift to race pace and open-water skills in the summer. Similarly, winter mountain biking for aerobic conditioning and handling skills can transition to race-specific bike training in spring.

5. Adaptation

Progress happens during recovery. Without sufficient rest, your body can’t absorb the training and grow stronger.

Incorporate recovery periods into your schedule. For instance:

• Plan a recovery week after every two weeks of intense training.
• Take at least one full day off from training each week.

6. Reversibility

If illness, injury, or life commitments (like holidays or work projects) interrupt your training, fitness levels can decline after a week or two. Don’t panic—maintenance loads of 30-40% can preserve your fitness for several weeks. However, prolonged absences will have greater consequences.

One Final Caveat

Even if you follow these six principles, success depends on creating the right environment. To maximize the return on your training, prioritize:

• Sleep: Both quantity and quality.
• Nutrition: Focus on both timing and food quality.
• Stress Management: Keep life’s stresses in check to avoid burnout.

Back to the Big Question

So, will your programme work?​
While there are no guarantees, following these principles and fostering the right environment gives you the best chance of success.

All that’s left is to find a training plan with the right balance of intensity and volume—and to be patient. Progress takes time, but the rewards are worth it.

How do you make sure that your training plan actually works? Feel free to share your thoughts on my Facebook page.

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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance. Simon

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