For top performance, match training to your event

I believe it is normal for most athletes to want to excel in every event they participate in, no matter what the distance or activity.

However, most individuals don't understand the modifications to their training that are necessary to prepare for different distances or activities. If an individual trains for and participates primarily in 5K running events, they should not expect to excel in marathon-distance running events.

How an athlete trains for a specific event will determine an athlete's level of success most of the time.

I gave the example of a 5K runner and a marathon runner, so let's take a deeper look at why it is difficult to be good at both.

If an individual is training primarily for 5K running events, the total weekly running mileage is relatively minimal. The athlete may be running 3 to 6 days a week, but the average daily distance will normally be 3 to 7 miles. That would put weekly running volume for most 5K runners between 10 and 40 miles a week.

The 40-mile higher end would be for more competitive and experienced runners, while the lower end would be more for novice runners. About half of that weekly mileage is quality, high-intensity training, or HIT, which is normally at a faster running pace then an individual's 5K race pace.

For example, HIT work may be 8 repeats of a quarter-mile distance at 10 percent faster than an individual's best 5K race pace. If you are a 20-minute 5K runner, that is about a 6:30 pace; a 10 percent faster pace would put you just under 5:50 pace for those quarter-mile repeats.

This type of workout places a great deal of physical stress on the body, but it also forces a runner to deal with a great deal of mental and emotional stress. A large part of success comes from the mental side of racing, and this type of high-intensity workout allows individuals to become comfortable with being uncomfortable.

It is hard to continue to push a high-intensity effort while running when it is difficult to breathe and your legs are screaming. Managing the discomfort level becomes a large part of an individual's potential success. The discomfort levels are higher for shorter distances and faster paces.

So, breaking down 5K training and racing, the mental side of 5K racing is being able to deal with a great deal of discomfort for a short period of time; the majority of the physical side of 5K training is higher-intensity efforts with lower volume levels.

Now, if we look at marathon running, an individual needs to hold a great deal more running volume compared to a 5K runner. A marathoner will normally hold 30 to 80 miles a week of running, depending on where that individual maybe in their training plan.

Intensity workouts are still part of the plan, but for marathon training, they are about 20 percent of total running volume compared to 50 percent of training volume for 5K training.

The mental and emotional stresses for marathon runners are not as severe as for a 5K runner, but marathoners need to learn how to deal with a lower level of discomfort for a much greater time; most marathoners will be racing three to four hours or more.

Obviously, a marathoner will hold a slower pace than their 5K effort. The needed preparation for a marathon event should focus on longer training sessions and running efficacy.

In conclusion, an individual needs to prepare physically and mentally for specific events and distances. I'm not saying 5K runners can't do marathons and marathoners can't do 5Ks. I'm saying expectations should be based on preparation.

Runners should not expect to always be at their optimal performance levels for every type of distance or event.

An individual should train to handle the physical and mental stress of what they will face on race day to get to their optimal performance levels.