The Keys to Training and Racing
By Ralph Havens, PT, IMTC
Success in running isn’t complicated—but it does require discipline, patience, and consistency over time. Here are the fundamental keys we see,
and I’d love your opinion what you see that can help young middle-distance runners run fast, healthy and happy.:
1. Stay Healthy
- This is #1. Nothing else matters if you’re injured.
- When you stay healthy, you can train consistently.
- Consistency allows progression from season to season.
- Each season should build on the previous one, not restart from zero.
- The goal is long-term development—year after year.
2. Mileage Counts
- Aerobic development is the foundation.
- More mileage (done correctly) builds a stronger base.
- The key is gradual progression across seasons.
- Stack months and years—not just workouts.
3. Progression Matters
- Training builds step by step.
- Progress within a season… and from one season to the next.
- Let your body adapt before pushing forward.
- Think long-term, not quick wins.
4. Easy Paces (About 60% Effort)
- Most running should feel easy and controlled.
- Around 60% of max effort is where aerobic gains happen. This is the best intensity to build heart stroke volume.
- Easy running allows you to recover, build endurance, and stay healthy. This build muscles, tendons, ligaments and bone in a safe healthy way.
- And easy 60% of max runs increase mitochondria numbers and actually move them to the edge of the muscle cells to get more access to O2.
- This is what makes consistent seasons possible.
5. Train in Phases (The Season Matters)
Each phase has a purpose—build in layers:
Aerobic Phase
- High mileage
- Mostly easy running (~60% effort)
- Build your base
- Adding in strides a few times a week is good, but keeping the overall stress and intensity low during this phase is key.
Transition Phase (Hills + Tempo)
- Hill repeats for strength with plenty of rest between reps.
- Tempo efforts to bridge into faster work. Tempo is very specific pace. It is the pace a runner can maintain for a full 15k race effort.
Anaerobic Threshold / Speed Phase
- Threshold workouts (AT)
- Race-pace efforts. Time trials or actual races.
- Sharpen fitness by building the middle of the race (the 2nd and 3rd lap of the mile race).
Races Begin Phase
- Racing replaces some workouts
- Some decrease peak volume during this phase as championship racing begins in the season.
- More recovery between efforts. Making sure there are enough easy days to allow the body to adapt and build back stronger.
Peak Phase (Championship Season)
- ~80% then 60% of peak volume in overall mileage and quality intervals.
- Maintain intensity to maintain sharpness and the neuromuscular system.
- More rest between reps. Instead of 30 seconds to 60 seconds rest between tempo intervals, increase it to 2 minutes.
- Feel fresh, fast, and ready
6. The Missing Piece: Structure (IMT / Helix Biomechanics)
This is where many runners plateau—or break down.
You can do everything “right” with training…
…but if your structure isn’t optimized, your body will compensate.
Subtle restrictions in joints, fascia, or organs can:
- Limit stride efficiency
- Reduce power transfer
- Increase injury risk
- Block full aerobic and speed development
What this means:
- You may not actually be training at your true capacity
- You may fatigue earlier than expected
- You may keep dealing with recurring tightness or injuries
The Solution:
- Address the root cause, not just symptoms
- Restore alignment, motion, and flow through the whole system
- Allow the body to adapt fully to training
See It in Action
In this video, you can see how improving structure changes how the body moves—often immediately.
This is the piece that lets training actually “stick.”
With Integrative Manual Therapy / Helix Biomechanics:
- The body can accept higher mileage safely
- Recovery improves
- Stride becomes more effortless and efficient
- Speed develops naturally—without forcing it
This is how you:
- Stay healthy across seasons
- Progress year after year
- And unlock performance that training alone can’t reach
The Big Picture
- Stay healthy → train consistently → progress season to season
- Build aerobic base → layer strength → add speed → sharpen → peak
- Optimize the structure so your body can actually use the training
That’s how great runners are built.
For more on how to optimize running form and mechanics, click here:
https://ralphhavenspt.substack.com/p/make-it-happen-unlock-the-super-shoe
Let me know what you see and where are our blind spots!
thanks!
Ralph Havens PT IMTC
Beyond Limits Physical Therapy
1134-10th. Street. Bellingham, WA 98225 360.599.2217
Recent Comments