Trying to peak for a race to run at your best, is a bit like playing a slot machine and trying to line up the number 7s to hit the jackpot.

To win the running jackpot, the slot machine windows should display that you have speed, endurance, and strength as well the fact that you are injury free and rested. And this must be on the day of the race, not a month before. So, don’t gamble, make it a certainty!

Rather peak late than too soon

More races are lost from runners peaking too soon, than from peaking too late.  You can still put in a fine performance if you are still slightly off your peak or in slot machine terms, if you have, for example, lined up your endurance and strength, but your speed is not quite there yet.

But if you peak too soon there is a risk that you will be over your peak by the time of the race.  Ideally you would start peaking about a week to two weeks before a race. 

Your peaking phase should ideally follow a period of base training and a period of at least 6 week of conditioning in which speed and strength sessions are carried out 

Rest + speed = peaking

The principle of peaking is very simple – all you now need do is cut back on your volume of training, while maintaining or increasing the quality.

 If you have been carrying out a steady volume of training and simply cut back your training for 2-3 weeks you will start to peak. Which is why runners who are forced to rest through injury after a spell of hard training often bounce back with the race of their lives. The enforced layoff, provided it is not too long, has simply moved the runner towards her peak performance.

However, if we rest completely for too long, we become sluggish and our legs only come alive late in a race. I therefore have my runners do a light interval session about 3 to 4 days before a race. I avoid hill training in the last week as this can be damaging to the legs.

The ideal run-up to a race over the last week would balance rest with the need to still do some running.

Peaking in the last week

The format that I use for my runners for a race on a Saturday is as follows:

• Monday – light run of around 5 to 8km
• Tuesday – light interval session (approximately half of your usual session and preferably short, high intensity intervals such as the 75/45 interval session )
• Wednesday – (rest for those doing marathon or Comrades, but easy 5-8km jog for those doing 10km or 21m races)
• Thursday – rest
• Friday – a 15 to 20 minute jog with some strides (fast bursts of 50 metres) to loosen the legs and raise the heart rate) and some stretching.
• Saturday – RACE

The long and short of peaking

Nature has conspired to make peaking a bit tricky. Some runners are better suited to a “short swing” peak cycle and others to a “long swing” peak cycle.

 Those who are suited to a short swing peak cycle find that they improve rapidly and reach a peak quickly, but cannot maintain the peak for very long. Such a runner could be ready to start peaking after just 4-6 weeks of sustained training, and once they have started to peak, can only maintain this peak for between 3- 6 weeks. 

This would be typical of a 10km or 21km runner and it means short training cycles with numerous peaks of short duration. If you are such a runner you will find that timing your peaks is a bit trickier than it would be on a long swing peak cycle.

Those who are suited to a long swing cycle will find that they improve gradually over a longer period, but will hold their peak for longer once they reach it. This is ideal for marathon, ultra-trail and Comrades marathon runners . Such runners will aim for fewer training cycles in a year, but will maintain their peak for longer.

So, which would I rather be?

It’s pretty much decided by your genes, but I wouldn’t say either of the two is better – just different. However, you can extend your training cycle by increasing the period spent doing base training. Runners training for the shorter distances such as 10 and 21km will be well suited to a short swing cycle as it enables them to peak frequently. Those training for a race such as the 89km Comrades Marathon would find it easier if they are on a long swing cycle as they can follow a gradual build-up with less chance of peaking too soon.

How do I know when I’m peaking?

Some of the signs that you are beginning to peak include higher levels of energy while runs start to feel effortless; your times suddenly improve when doing quality sessions on the track, or when doing hill sprints or short races.

What happens if I peak too soon?

Sometimes you will find that you simply improve faster than expected and with, say, eight weeks to go to the race, are already running near your personal best pace over the shorter distances. I have often resorted to holding a runner back who I see is peaking too soon. In such a case, there is a way of postponing your peak (you could of course change your goal and race instead if you realise that you are already peaking).

How to prevent peaking too soon

 You will recall that peaking is brought on when you start to cut back on the volume of training while maintaining or increasing the quality. To stave off a peak you need to increase your mileage BUT slow it down and drop all quality sessions for 2-3 weeks.

In other words, you are essentially doing base work-type training again and the aim is to not allow your body to rest as that would make you peak. Then with three weeks or so to the race, cut back on your mileage and re-introduce the quality sessions and you will soon hit your peak again. This is normally enough to put a brake on your peaking while not sacrificing any fitness.

Peaking is a mind game

It can be hard cutting back on running in the final build up to a race, and it becomes a mind game. Some runners stress about missed training and try cram additional mileage into the last weeks, and then arrive at the start line on tired legs.

Other runners go in the opposite direction and stop running completely, afraid to run at all in case they get injured in the last days. These runners arrive at the start feeling sluggish and lazy. The ideal is somewhere between the two, gradually decreasing the mileage, while doing some light speed work. 

If you can keep in mind that the peaking process is an important part of your build up to your race, relax and not stress about lower mileages, then you will feel the benefits on race day. 

Peaking well is one of the secrets of all successful runners and you can do the same!

Coaching