So…you have chosen your goal race/event…what next?! Why a training plan of course! Here are my thoughts and advice on devising a training plan…
Where to start..
There are so many different training plans available out there. bog standard ones can be found in a book or online. It is important to find a suitable plan for you and your fitness level/experience and also the race/event you are doing. For example a road marathon training plan will not be the same for a trail marathon.
You can decide to do it all on your own and do some research into various training concepts and pick what works for you.
Or you can go down the coached route and find a great coach (i may know someone!), and have your training plan specifically tailored to you.
Whatever you decide it is always best to start from your race day and work backwards. Work out how much time you have to train, how many days you can commit to train, and break it down into manageable chunks. Plan in your sessions in weekly blocks and commit to those days. Make sure it is sustainable, and it fits in around other life commitments. Tell someone your plan – this is great for accountability.
The nitty gritty
Start from the beginning so build up your weekly mileage gradually – depending on your base fitness increasing your mileage in 10% increments is generally a good rule of thumb. Make most of your training runs at that easy/sexy/endurance pace – you know that one where you feel like you could run forever! Add in some speed training – mix it up with running on the flat and hills. Add in recovery weeks where you reduce your load and intensity – this is where the magic happens and your body reaps the benefits of all that training.
Allow race specific training closer to race day – if its a hilly trail event practice your long runs on this type of terrain, if its flat and road based get used to running on the road. Simulate race/event day on your longer runs to practice fueling, hydration and carrying your kit. Long runs are great for experimenting to see what works for you. You don’t want to be trying anything new on race day!
Most importantly enjoy the journey you take in training….
Free resources
Marathon Handbook have some great resources and training plans.
As do Runners world and Garmin Coach
If you would like a free chat with a coach I am always available and more than happy to offer advice. You can email me at runningsummits@outlook.com
Next week is all about aerobic/endurance training – what it is and why we should be doing it! Follow me so you won’t miss it!
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