Creating a Plan

As a society, we have been taught to believe in the idea of “No pain, no gain” when it comes to running. However, this philosophy doesn’t work for long-term running programs. In reality, most running should be easy and relaxed, with at least 80% of it being done at an easy or moderate pace. There are specific times when you should run hard, but these should be targeted and selective runs.

To create an effective running plan, it’s essential to understand the above philosophy and visit the

Magic Formula for all running. 

The first step is to identify what you need to achieve your desired goals. Using the concept of reverse engineering can help develop an overall plan. Consider various sources to achieve your goal, whether finishing a marathon or running a very fast time. Be brutally honest and assess whether your strategy is workable or not. If not, it may be time to change your goal to a more realistic one or move down to a shorter race.

For example, let’s say you want to break the three-hour barrier in a marathon. You have a decent running background, run five days a week, have a maximum mileage of around 50 miles, and have finished a few marathons in less than three hours and twenty minutes. With only five months before your next marathon, you want to maintain a five-day-a-week schedule with the same mileage.

At this point, one should reverse engineer what needs to happen over the next five months to determine if the goals align with the plan. By looking at the charts for Three Hours and under, they can see that they would need at least a six or 7-day commitment for five months with mileage ranging from 60 to 75 miles. It is important to be honest and assess whether the goals align with the current plan.
It’s essential to be honest when setting goals and crafting a plan to achieve them. If the plan doesn’t match your ability or time commitment, it’s okay to readjust your goals. It’s better to have achievable goals rather than lofty ones that are unlikely to be met.

Once you have set your goals and crafted your overall plan, you should break down the plan into smaller, actionable steps. You can divide your training program into two phases – the Build-up phase (Base training) and the Workout Phase. More information about Base training can be found in that section. The program aims to build up to your target mileage.

You should identify the areas that need to be targeted and incorporate workouts that match those goals. With enough effort and dedication, you can achieve your goals.

Identifying the areas that need to be targeted and incorporating workouts that match those goals is crucial. Every race is different, and it’s important to consider various factors when planning your training. For instance, if you’re running a marathon in the summer, heat may be a factor, and it may be helpful to schedule some runs in the hotter part of the day. If it’s a downhill marathon like Boston, then schedule some long runs that are predominately downhill. Your training plan should address specific issues either in your running or for the race.

When it comes to the Workout Training section, the motto is to attack your weaknesses and build on your strengths. Every runner is different, and their needs vary. For runners under the 3-hour range, the focus may be on speed, whereas people in the 5-hour span may focus on running at a sustained pace. A plan that works for one person might not be helpful for another.

Now, the next rule of life is that plans go awry. It doesn’t matter if it’s a six-month training program, your plans for the week, or a plan for the race itself. Rarely does a plan go precisely as one expects. So, knowing this, it’s imperative not to get upset or emotional when things aren’t going as expected. Instead, adapt and adjust! These two words may be the most critical pair on this website, often making the difference between success and failure. Identify areas that need to be targeted and incorporate workouts that match those goals.
Every race is different. For example, If the marathon is in the summer and heat may be a factor, then it may be helpful to schedule some runs in the hotter part of the day. If it is a downhill marathon like Boston, then schedule some long runs that are predominately downhill. It is crucial your plan addresses specific issues either in your running or in the race. Training is not like school, where you can wait until the date of the race gets close and cram all you need to do in a few weeks.
In the Workout Training section, the motto is to attack our weaknesses and build on our strengths.
Every runner is different and has different needs. For runners under the 3-hour range, the focus may be on speed, whereas people in the 5-hour span may focus on running at a sustained pace. A plan for one person might not be all that helpful for another.
Now, the next rule of life: plans go awry. It doesn’t matter if it is a six-month training program, your plans for the week, or a plan for the race itself. Rarely does a plan go precisely as one expects. So, knowing this, It is imperative not to get upset or emotional when things aren’t going as expected.
Adapt and Adjust!
Those two words may be the most critical pair on this website. It is often the difference between success and failure.