Programme Justification

Exercise Selection

The exercises selected were chosen based on the research which supports an increase in muscular endurance, stability and mobility. The prehabilitation exercises were primarily supported by Brumitt (2009) to target the runner’s Gluteus Medius weakness. These exercises were also chosen to target the sport specific movements and prevent injury through increasing muscular strength (Achilles: McGill, 2010; Romani et al., 2002; Young et al., 2001. Swiss Ball wall squat: Myer & Wall, 2006). Research by Black (2002) primarily supports the assistance and core exercise selection which outlines the appropriate training requirements of marathon runners. The core stability exercises were selected to target the runner’s weak core stability and enhance long distance running performance (Sato & Mokha, 2009). The flexibility exercises were selected to target the lower leg flexibility and increase joint range of motion. Static stretching may be effective in increasing the length of muscle due to the prolonged stretching, which may allow the muscle spindle to adapt over time and cease firing (Kokkonen, Nelson, Eldredge and Winchester, 2006). The upper and lower body were trained to ensure the primary and secondary resistance training goals were achieved for the whole body (Jung, 2003).

Training Frequency

Baechle and Earle (2005) have suggested that resistance training should take place no more than 2-3 times per week in accordance to the runner’s training status allowance. Aerobic training consists of two sessions per week to allow enough rest days between training sessions that stress the same muscle groups. Rest days have also been limited to a maximum of two days consecutively as prolonged rest days reduce the effect of training to the muscles (Bompa & Carrera, 2005; Baechle & Earle, 2008).

Exercise Order

The exercise order ensured the large muscle groups were trained at the beginning of an exercise session (Figueiredo, Rhea, Bunker, Dias & Salles et al., 2011; Simao, Farinatti, Polito, Viveiros & Fleck, 2007).  According to Simao et al. (2007) doing this enhances long-term muscular hypertrophy. Although this was not a primary goal, it was important to recognise that the greater muscle groups required the training session to start with this type of exercise first. The primary goal was to enhance muscular endurance, therefore in conjunction with the literature the exercise order ensures the large muscle groups are activated to create large force production. The number of joints used in an exercise was then considered and this required multiple-joint use prior to single-joint use (Figueiredo, et al. 2011). The intensities were then considered requiring high- before low-intensities. Then finally the agonist-antagonist muscle group exercises were performed. In regards to the current exercise programme, an example of an agonist-antagonist exercise pair is the concentration bicep curl and the dumbbell tricep extension.

Training Load and Repetitions

Training load and repetitions selected were appropriate to the resistance training goal of the female runner. According to Baechle and Earle (2008), the training load should be ≥ 12 repetitions with ≤ 67% of 1RM for muscular endurance. This is supported by reports of high repetitions and low resistance (load) producing greater muscular endurance gains compared to other load/repetition combinations (Stone & Coulter, 1994).

Training Volume

The number of sets for each exercise was selected to match the beginner training status of the female runner. Marx, Ratamess, Nindl, Gotshalk, Volek et al. (2000) and reported that single-set systems are more appropriate for untrained and beginner females up to 12 weeks of an exercise programme to elicit muscular endurance goals. After 12 weeks, a multiple-set system should be used to provide an increased training stimulus in order to gain further physiological adaptations (Fleck & Kraemer, 2004). Despite the high number of goal repetitions (≥ 12 repetitions) prescribed to the runner, the overall volume is not excessive since the training load is low. The assigned volume was specific to the primary resistance training goal for muscular endurance (Baechle & Earle, 2008).

Rest and Un-loading Weeks

The justification for the inverse relationship between training volume and intensity is due to the research conducted by Rhea, Phillips, Burkett, Stone, Ball et al. (2003) which suggests muscular endurance is increased with such a periodization programme. Therefore, the unloading weeks are those which are of high volume and low intensity. As seen in meso phase 5, the training intensity decreases from 5 to 2 and the training volume increases from 1 to 3. The aim of this is to increase muscular endurance (Bompa & Carrera, 2005).

Rest periods between sets were 30 seconds because this increases muscular endurance due to increases in growth hormone levels (Salles et al., 2009; Baechle & Earle, 2000). This was also established because of the runner’s training status is beginner. Therefore, the rests between sets were at the maximum amount of time suggested to those with the goal of muscular endurance and this was ≤30 seconds (Baechle & Earle, 2000).

Rest periods between training days were also prescribed due to the runner’s training status. As a beginner, 2 resistance training days were allowed (Baechle & Earle, 2000).  The increase in training days suggest that as the runner’s training status enhances, the rest periods between training days reduce.

Periodisation and Peaking

The annual training plan combines two periodisation approaches; step-loading and reverse linear periodisation. Step-loading incorporates gradual increases in training to stress the body, followed by an unloading phase for adaptation (Bompa & Carrera, 2005). Rhea et al. (2003) suggest that greater gains in muscular endurance may be experienced through reverse linear periodization training (gradual increase in volume and gradual decrease in intensity) for runners. There is a tapering/peaking phase 4 microcyles before competition. A taper in training by reduction of volume and intensity of at least 3 weeks will improve marathon running performance at competition (Hopkins & Hewson, 2000).