A training programme is a map that guides you from where you are physiologically to where you want to
be. Like any journey there is more than one way to get to your destination. Training programmes are
written in advance and are designed to elicit an appropriate response, but in all programmes there is an
element of guess work. Don't regard the programme as cast in stone. If you depart from it don't be
discouraged or tempted to give up as, within reason, lost time can be recovered.
Illness
If you have lost time through illness and it has required you to see a doctor then you should resume
training under his/her guidance. If you were just under the weather with a cold, once your resting heart
rate (RHR) has returned to normal, complete two days of general low intensity training and, if there are no
bad reactions, pick up the programme as if there had been no break.
Injury
If you have lost time because of injury you must resume training under the strict supervision of your doctor
or physiotherapist. You should not take it upon yourself to resume training as you may aggravate the injury
and lose more time.
Holiday
If you lose up to two weeks training due to holiday or other commitments your training programme can be
picked up again at the appropriate point, as you will actually have lost little or no fitness during that time.
For example, if you take a two week holiday after week 5 of a 12 week pre-competition programme, pick
up on week 7 when you return. If you train just three times a week and miss one session you should
make it up. However, you must not try to make up more than one or two missed training sessions as you
will not have enough rest and recovery days to allow your body to adapt to the exercise. You should just
carry on your programme as though there has been no break.
After three weeks lost training complete two days of general low intensity training then pick up the
programme as if there had been no break. After four or more weeks lost training you should consider
starting your programme again.
