The Big Bang Phase of Workouts: Unlocking Your Potential in the Final Stages
As an avid runner and coach for over 20 years, I’ve learned a thing or two about effective training. One key insight came from the legendary Arthur Lydiard, considered one of the best running coaches ever. He prescribed grueling 22-mile runs every Sunday for his athletes. Murray Halberg, an Olympic gold medalist coached by Lydiard, shared that the first 15 miles were just “transportation” to get to the last crucial 7 miles—what I call the “big bang” phase.
This principle has stuck with me when structuring workouts: break it into thirds and save the best for last.
The First 2/3: Transportation
Just like Halberg’s long runs, the beginning phase of any workout has one goal: to get you to the final stretch fresh but primed to push. I think of miles 1–15 as routine “transportation” to arrive safely at the destination.
- You still put in good effort here and follow the workout plan. But the magic happens later.
- Find a comfortable cruising pace/level. Don’t slack off completely or push overly hard.
- This part tests your endurance and builds appropriate fatigue for the big bang.
- You want to feel strong, but expect to work for it in the final phase!
Trust the process. Be patient, don’t get too excited, and bolt ahead early. Save the big surge for when it counts most!
The Final 1/3: Big Bang Time!
Just like Lydiard knew the final miles of his long run were the money zone, the last part of any workout offers the greatest training stimulus. I call it the “big bang” because that’s where you get the most bang for your buck!
- Now you shift gears and turn up the intensity significantly.
- It’s time to get uncomfortable and embrace the burn. Seek suffering for faster racing!
- The challenge can take different forms: duration, pace, or form. But the effort level must increase.
- Your mind also gets tested. Battle your desire to back off. Keep your conviction when you want to quit.
This phase is all about execution, without exception. Do what it takes to hit the goal, however the workout defines it. The hurt is good!
Balance Throughout
It’s a fine balance between the transportation stage and the big bang finish. You can’t just jog the first part and expect to flip a switch. But don’t redline too early, either. Learn to progress appropriately based on that day’s workout.
FAQs
Great question! To apply the “big bang” principle, structure your workouts into thirds. Use the first two-thirds of your “transportation” phase, maintaining a comfortable but steady pace. Then, in the final third, ramp up the intensity significantly. This could mean increasing your speed, tackling hills, or focusing on form drills. The key is to save your best effort for last, when your body is fatigued but still capable of pushing hard. Keep in mind, the most significant gains occur during this final phase!
Excellent inquiry! Saving the hardest part for last serves multiple purposes. First, it mimics race conditions, where you often need to push harder when you’re most tired. This builds mental toughness and teaches your body to perform under fatigue. Second, it ensures you don’t burn out too early in the workout, allowing you to complete the entire session as planned. Lastly, it maximizes the training stimulus by challenging your body when it’s already somewhat fatigued, leading to greater adaptations and improvements in your running performance.
That’s a common concern for many runners! During the “transportation” phase, you should feel like you’re working, but not overly taxed. You want to arrive at the final third feeling strong but not completely fresh. A good rule of thumb is to maintain a conversational pace; you should be able to speak in short sentences without gasping for air. If you’re struggling to talk at all, you’re likely going too fast. On the flip side, if you can easily recite a monologue, you might need to pick up the pace a bit. It takes practice to find the right balance, so don’t be afraid to experiment and adjust as needed.
Absolutely! You can adapt the “big bang” principle to various types of workouts. For example, in strength training, you might start with lighter weights or less complex exercises before moving on to your heaviest lifts or most challenging movements. In cycling, you could structure a ride with a steady warm-up and middle section before tackling a challenging climb or sprint intervals at the end. The key is to progressively increase the intensity or difficulty as the workout progresses, saving the most challenging part for last.
Great question! The frequency of “big bang” workouts depends on your fitness level, goals, and overall training plan. For most recreational runners, incorporating one or two such workouts per week is sufficient. These could include a long run with a fast finish and a speed workout with progressively faster intervals. However, it’s crucial to balance these intense sessions with easier recovery runs and rest days to prevent burnout and injury. As with any training plan, listen to your body and adjust as needed. If you’re new to this style of training, start with one “big bang” workout per week and gradually increase as your fitness improves.
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