I love coaching new runners.
I get to answer all kinds of questions and research things and watch them make progress and share in their joy {ok and their pain because the struggle is real}.
BUT I know that not everyone is interested in a coach and really just wants to figure out what training plan will do the trick. There are a million free training plans out there, but honestly I don’t put a whole lot of stock in most of them because they aren’t customized.
So what?
A customized plan takes in to account:
- Your personality
- Your schedule
- Your tendency to get injured
- Your life
- Your likes and dislikes
- Your past performance
- Your realistic and supersized goals
A running coach is going to help drill down in to each area for you, but if you want to attempt this process on your own, I certainly understand that!! It’s one of many reasons I began reading so many running books and trying to figure out what worked best for my body.
Following are my best tips for designing a training plan that will work for you.
CREATE YOUR OWN TRAINING PLAN
*I make no guarantees of plan created through your own making. It’s a bit like going to the salad bar, you go in the with best intentions of loading up on greens and suddenly you’ve got a little side of potatoes and a couple different dressings all running together.
Everything looks so tasty and you want to make sure you don’t miss out on anything, so you pile the plate high and let it all marinate together until the last few bites start to taste a bit off and you finish the meal thinking “I wish I’d stuck to my plan”.
Yup…honor your initial goals and intentions, ignore all the hype from every new workout that comes along while you are following said plan.
BASIC BUILDERS
-- Pick a goal race and register!
-- Work backwards up to 24 weeks for a first marathon, 16 for a half, 12 for a 10K
-- Understand your why for when it gets tough
-- Set a general weekly plan (i.e. Monday is rest day, Tuesday speed work, Wed Strength)
-- Consider the terrain of your race and ensure you are adding in trails or hills
-- Make your hardest week 2-3 weeks prior to the race (highest mileage or most goal pace miles)
-- Take in to account any travel or family obligations that may require moving around key workouts
-- Each week should generally consist of time for a long run, a speed workout, time for pre-hab, cross training and then the other runs will depend on the below ideas.
HISTORY
Are you someone who frequently gets injured?
- You might need to start off with less speed work
- You might need to shorten 1 or 2 runs to make time for pre-hab hip, glute and IT band work
What was your past performance?
- Is your current goal wildly optimistic compared to past performance? Calculate the paces needed for your goal time and start trying to hit that for even a few minutes in your speed workouts. Gauge how you feel and adjust your goal.
What things have kept you from sticking to past plans?
- Knowing the answer to this will help you set up things that prevent those excuses from coming up again and ensure the plan is one you’ll enjoy. That’s right you should ENJOY training.
PERSONALITY
Do you hate speed workouts?
- I do. So I had to find ways that didn’t involve the words 400 meter repeats to improve speed. Fartleks, tempo runs, that use effort as a gauge are far more effective for me. Maybe for you the key is to always do speed workouts with a group, so you join the weekly Wednesday group run and set that day as your speed.
Do you love variety or prefer consistency?
- Repeating the same workout will allow you to quickly see progress, but if it bores you to tears then you won’t do it. Find ways to switch up the number of repeats or the distance each week, maybe alternate between hill repeats and sprints each week.
Do you need a group?
- Can you hold yourself accountable to get in daily workouts simply because you thrive on a goal or do you need a partner? If you need a buddy then it’s time to recruit a great friend for the journey or find a local club to join a few times a week.
If these ladies lived near me I'd be hooked to running buddies like nobodies business because they are all phenomenal! Top Row: Katy, Heather, Sarah, Julie. Bottom Row: Presley, Me, Dani, Larisa, Anne.
SCHEDULE
Do you have a busy family life? Job? Want more time to socialize?
- You might do better on a plan with only 3 weekly runs that are all high intensity.
Have more free time?
- Then dive in to increasing your weekly mileage which is what the pro’s have shown works well to increase endurance and speed.
Feel stressed already by life?
- Maybe the Low Heart Rate plan will work for you since it doesn’t stress the body the same way many traditional plans do.
How to design your own running plan for a goal race from @runtothefinish
Free Plans
I love the Another Mother Runner Training Plans
Runners World also offers plans
Running Coach Tips: Beginner speed work ideas, 18 things I wish I’d known before my first half marathon, how to avoid marathon training burn out.
Have you ever worked with a coach?
Do you love or hate following plans?
Other ways to connect with Amanda
Instagram: RunToTheFinish
Facebook: RunToTheFinish
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