I’ve started to approach my work like I do my running. In running, we have cyclical training: a program for a race is often split into multiple phases, with allocated “de-load” weeks spaced throughout. This provides a foundation to solidly build toward a goal without overloading and crashing out. I think this is a useful idea to apply to work, and in this post I’ll outline how to do so.

To start with, you need a goal. In running, this is usually a specific race, for example, a marathon, a 5K, or an ultra. In work, this might be something like a book draft, syllabus and teaching notes, and so on. Now, the time required to complete that goal will vary, and the program should adjust accordingly. A common marathon training program takes 12-20 weeks depending on fitness level and goals, while a 5K may only take 6-10 weeks of dedicated training. Similarly, the work program can vary based on this goal: writing a draft report can be done in a shorter program than attempting a book draft.

Secondly, you split that goal into smaller phases. In running, these are referred to as “build”, “peak”, and “taper”. In the build phase, you focus on getting your fitness levels up — building a solid foundation to add things like speedwork to. This doesn’t mean you don’t do any speedwork in the build phase, but the majority of benefits come from phase 2, or the peak phase. In this phase, your fitness is peaking, and you’re eeking every possible benefit you can from your training. In the final taper phase, you back off on the program so the muscles can recover ahead of the race. In a work program, the build phase is equivalent to getting all your notes together, and building up every resource you need to complete your task. The peak phase is the phase of deep work, and involves actually writing up or otherwise making the task visually complete (even though it is all built on what you did in the build phase). Finally, in the taper phase, you can ease off but still complete through to the finish: I think something like editing is an apt metaphor for this phase. You have everything finished, but you want to finish everything up so that come submission time it is ready to go.

Finally, each phase is split into smaller cycles. In running these are usually two or three weeks on and one week off. Now the week off isn’t totally off! Instead the off week is one of deloading, where the overall mileage and intensity drops down to allow the body to recover and rest, rebuilding its muscles, before continuing on with further developments. In a work program this may look like 2 weeks of intense sprints, followed by a week of easier administration and logistical work, which means your deep work is protected but you still have time to give your brain a break.

Taken together, this provides you with a clear structure and program to tackle any goal, while preventing burnout. What do you think? I’d love to hear your thoughts, questions, and comments below.