The Law of Specificity

THE LAW OF SPECIFICITY By Jack Gray The law of specificty? You immediately wonder, "What in the world is that?" "What does that have to do with my running?" A high sounding term, to be sure; but it's principle is fundamental to good running. Furthermore, when you really understand it, it's truth is almost self-eveident. It involves the principle that you must train specifically for the race and teh distance that you are going to run. To race 5K's, you must train for 5K's. To race marathons you must train for marathons; and the same is true for distances in-between. You understand, of course, that ANY running you do will help to some extent in ALL running. There will be things about any training, when properly done, that will help to build speed for endurance or just mental toughness you will need for racing any distance. There will also be the general benefits to good health etc. This type of group or individual running will serve you well in the days ahead. When it comes to doing your best, however, you must become more and more specific. Since the rule is basically so simple, it would seem almost undeniable. It seems strange that so many of us have been slow to recognize it. Part of it we grasp quickly. We understand that a 5K runner is not ready for a marathon; but it is harder for us to understand that a marathoner is also not properly prepared for his or her best 5K. The training is a world apart; and they do not overlap very much. Time after time I have seen a person begin to train for a marathon and their 5 or 20 K time becomes slower and slower...even though obviously they were becoming a stronger runner all the time. Their training was not specific to the event; and in that regard it was hurting instead of helping. This was really impressed on me in listening to an interview with a world class athlete in the 100 and 200 meters. This man was asked about the distances he ran in training. I was shocked to hear him say, "I NEVER run more than 400 meters!" you see, he had learned something about the law of specificity that somehow had passed me by. He had learned to train specifically for what he was going to run in a race. This law, however, has some applications which might be helpful to all of us. 1. RUN FARTHER IN TRAINING THAN YOU ARE GOING TO RACE. This principle will hold true through about the half marathon. It will help you mentally in making the racing distance seem short. It will also build a base of stamina that you are sure to need later, so a run of 4-5 miles is training for a 5K and 7-8 miles for a 10K. 2. BE GENEROUS IN COUNTING YOUR RACING MILES. A 5K race will take more out of you than a 5 miles run. A 10K may be worth 8 miles or more in training. This will be especially important in determining the recovery time you will need afterward. You can make the application of this to other distances. 3. IF YOU WANT TO RUN FASTER, THEN TRAIN FASTER. Certainly you can bring your time down in a race...and you should...but only within certain limits. It is reasonable to expect to drop 30 seconds to one minute per mile on race day. Anything beyond that is probably fantasy. Please understand that every training run does not have to be...or even need to be...a fast run, but at some point you must remember how the law is applied to becoming faster. 4. THIS DOES NOT HAVE TO LIMIT YOUR PARTICIPATION AT VARIOUS DISTANCES. It only means that you must focus on what is just ahead. Sometimes for similar distances this will be hardly more than a mental adjustment. At other times refocusing will involve major changes, so be patient with yourself. Allow yourself time to adjust. Don't become discouraged because your time at other distances seem to have gone down the drain. This will all work out as you begin to train specifically for that distance again. It is important to understand that you can't be everything all at once. Of course you may be able to drop into any race of your choosing, whether you have specifically training for it or not; but run for fun. Do it for training. Don't let your time matter all that much. Don't have false expectations. That only leads to discouragement. So set your goals and work toward them. Maybe at different times of the year focus on different distances; BUT when you are really serious about doing your best, be constantly aware of the law of specificity. You will find that it will serve you well if you follow it carefully...and it might cut your heart out if you don't!