The @runningproject Build Your Own Training Plan

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Welcome to another @runningproject series where over the next few weeks we'll discuss training plans for self coached runners, providing insight into how to hopefully get the most out of the time you have and hopefully reach your goals.

I think it's safe to say a lot of runners out there, both experienced and beginning runners, are either self coached or are using a generic training plan they've taken from a website, book or friend. Which there is absolutely nothing wrong with, but hopefully in the next few posts we'll be able to clarify some of the questions you have around distance and speed and allow you to cater these training plans to be more specific to you and your running goals.

A lot of runners will just want to run, and there's nothing wrong with that. At some point in time though, if you're planning to target a specific distance or race time you may need to put some more structure around your training. Before we look at the key workouts you need to get more out of your training, I thought it would be best to go through some finer points to keep in mind as you are planning out your training.

1. All Runners Are Different And Your Training Plan Should Reflect This. Pretty simple, it's easy to use a training plan from a book or website, but try to use it as a guide and be flexible as everyone has different abilities and and areas they need to focus on.

2. Build Up Your Distance Slowly. I am not 100% sold on the rule of only increase the distance you run in a week by 10% because as with the previous point, we're all individuals and our training should be different. Try building your distance over individual runs and weekly mileage where the distance is challenging but not a complete struggle.

3. You Don't Have To Run 7 Days A Week. This is especially true if you're just starting out. Your body will respond a lot quicker with only a few key runs a week.

4. Rest And Recovery Is Part Of Your Training. The gains you make from your training is when your body is given the chance to recover after the hard work happens.

5. Consistency Is Key. If you're trying to beat a previous PR, its most likely not going to happen by training for only one week. It usually takes weeks of consistent training and focusing on specific weakness to push through any plateau.

So far we've started our discussion on setting up your own training plans and we have touched on some finer points on what you need to think about when creating your own plan. In our next article, we'll discuss the three key sessions for any training plan and the benefits they bring to your running. So stay tuned.

About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.

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