Running and Race Training Plan Basics

Oct 21

So you’ve been running for a while and you’re ready to step up your training a notch. A well rounded training schedule should include runs of a variety of different speeds, distances, and terrains to fully train all of the body’s systems, as well as get your muscles physically ready for the specific terrain/aspects of the race (depending on the length, distance etc. ) We have compiled a quick and easy guide to introduce any newer runners, or freshen up our more seasoned runners on these important components of a well rounded, yet specific, training cycle. Whether you’re training for a 5K, marathon, ultra or triathalon!

A Well Rounded Training Program addresses both the AEROBIC and ANAEROBIC energy systems of the body

Aerobic: This system is responsible for creating energy when the body has sufficient oxygen. This system is at play when running easy pace. When you are “running aerobically”, your muscles have enough oxygen to produce all the energy they need to perform.

Anaerobic: This system is at play when there is NOT sufficient oxygen present. Muscles do not have enough oxygen to create the energy your body is demanding (think about that sprint to the finish). A waste product of anaerobic respiration, is the hard to breakdown compound lactic acid. The build up of waste product causes that burning feeling in the muscles. It is important to challenge this system to train the body to flush these waste products out, however, it is essential to correctly balance aerobic to anaerobic activity to prevent injury and burn out.

A good rule of thumb is that 80% of your training should be aerobic, easy training, and the remaining 20% of training should be challenging that anaerobic system.

THE EASY RUN

An essential but often overlooked component of the training cycle is the easy run! Runners often shrug this one off as a “waste” of a hard training day, but easy days are ESSENTIAL for full recovery. Easy runs should be executed at 1-2 min slower than race pace (or 60-70% of your max heart rate). Think “conversation pace”, but even slower. One of the biggest mistakes runners make is doing their easy runs too fast! Take it slow— then you will have more energy to use on your quality speed and tempo work.

Max Heart Rate can be easily estimated by subtracting age from 220: Max HR= 220-AGE

THE LONG RUN

The long run, especially when training for half and full marathon distances, is designed to increase the runner's time on feet. Like the easy run, the long run does not need to be fast (think 1-2 min/mile slower than your race pace). The idea here is to increase the time spent on your feet and train the aerobic system and improve endurance.

If you are training for a half marathon (13.1 miles) you want to aim to do 1-2 long runs in your training cycle between 9-11 miles
If you are training for a full marathon (26.1 miles) you want to aim for 1-2 long runs between 18-21 miles.
It is very important to slowly increase your long run over the course of 3-4 months.
The longest run of a training cycle should be executed about 2-3 weeks before race day so you have time to taper (or cut down your mileage) and feel rested before the big day.

THE TEMPO RUN

Unlike easy and long runs which are mostly aerobic in nature, the tempo run stresses and trains your anaerobic system. It is vital that we train both major systems as they are both active contributors to energy production in varying amounts with any events over just 1 minute in duration. These important runs prepare you to run faster and farther without the sudden onset of fatigue. Tempo runs can vary in execution (we provided an example here) but Tempo runs should be faster pace (think race pace or slightly faster than race pace) for a continuous string of 2-6 miles on average, depending on the race you are training for.

Example: 2 miles easy pace, 4 miles tempo pace (80% effort), 2 miles easy pace

THE SPEED WORKOUT

Also known as an interval workout, or a track workout, the speed workout also stresses the anaerobic energy system, challenging runners to run well below their race pace for shorter durations of time. This improves speed and power and can help to make that race pace feel more manageable on race day! See examples of speed workouts below.

5k workout: 2 mile warm up, 6x 400m @ 90% effort, 1 mile cool down, walk rest between reps
Half Marathon workout: 2 mile warm up, 4x1 mile @ 90% effort, 1 mile cool down, walk/jog rest between reps

A Little Extra…

Supplemental, Specific Strength Training
- This is our bread and butter! Runner specific strength training is essential not only to prevent injury, but can help to increase power and endurance with running. We recommend loaded, runner specific weight training (more than just “core work” people!) 2x/week. Think single leg work, plyometrics, all the good stuff!
Varied Conditions
- You may love your treadmill, however it won’t prepare you for the hills and weather that can influence your pace and performance on race day. Even in those winter months, its important to get on the roads at least 2x/week if possible.
  You can experiment with …
  - Uphills
  - Downhills
  - Rain/Heat/Cold

Down Weeks
- It is important to mix in “down weeks” or weeks of relative rest into your training. These weeks of lesser mileage, allow your body to recover and can prevent injury. For newer runners, we recommend taking a down week every 3-5 weeks. More experienced runners may be able to go longer without down weeks.

Tapering
- 1-2 weeks before race day you want to start “tapering” or cutting down your mileage. Cutting down weekly mileage can help you to feel fresh and race ready!