Five Training Principles

April 13, 2015

Believe in your plan — and stick to it!

By Marsa Daniel, MD Endurance Coaching,


When you’re new to a sport, improvements come relatively easily — your learning curve is steep, and your economy of motion improves rapidly. As you gain experience, it takes a higher level of effort and commitment to continue progressing.

Many become frustrated in that phase of their development, some even give it up altogether. When you feel your rate of progress slowing, don’t hang up your hat! There is always room to improve your health and performance.

Apply these five key training principles to keep you moving forward.

Overload and recovery

With the appropriate training stress, your body adapts to become fitter, stronger, and faster. That is, as long as you allow adequate recovery time for adaptation. To reach your optimum level of fitness, balance hard training sessions with true rest and recovery.


Too much training overload and you can burn out or become injured. Too little, and your performance stagnates and you can become frustrated. As fitness level improves, adapt your training stress to match your current state of fitness.


To improve at hill climbing, you need to climb hills. To produce a faster 2k, you need to prepare your body (and mind) to tolerate that particular physiological and mental stress. Shape your training around your specific goals and expectations.


Every human body and mind is unique, and each one of us is working to balance training with many other life demands. The most effective training design is structured carefully around you, your life schedule, and your unique capabilities.

Systematic approach

Reaching your true potential is not always about training hard, it’s about training smart. Have a systematic plan that you believe in and stick to it!

Tips and photo courtesy of Marsa Daniel, MD Endurance Coaching. Contact Marsa for personalized training and coaching, as well as nutrition and recovery consultations.