5 tips on how to create a smart training plan for your goal race

There are no two exact runners in the worlds. Each runner is very unique based on:

🔹 running experience (months/years/miles of running)

🔹 training history (what workouts, personal best times, weaknesses, strength, endurance, etc)

🔹 injury patterns (if there are any)

🔹 how body responds to training

🔹 recovery needed

In simple words runner with 1 year experience and 5 years experience should train differently — weekly volume, intensity, type of workouts, amount of workout.

Tips:

👉 use 10% rule in creating weekly training volume (amount of time of feet or mileage/kilometers per week); no more than 10% in volume increase per week and between training cycles

👉 progressive load - a gradual increase of stress on body: volume (distance or time), intensity, duration, type of recovery, progression from base training to race specific training . Every hard workout should be followed by appropriate amount of active or passive recovery (24-72 hrs can take to recover after hard effort).

👉 weekly workouts: 1-2 speed sessions + 1 long run; the rest days should be easy or complete rest days; never do 2 hard effort back to back, always follow by active or passive recovery.

👉 include in your schedule strength training, stability, mobility, yoga

👉 plan your running schedule at least one week ahead, that's how on your training day you know what you are doing without wasting time on thinking and doubting yourself, also it's good to look at big picture and preplan you weekly mileage and key workouts.

The difference between being self coached and having a coach, assuming that both are knowledgeable, is that coach can give you a different perspective, because they have experience of coaching different runner and can hold you accountable.

P.S. If you want to save time on learning and researching about how to coach yourself appropriately, I can become your coach and create for your smart and well balanced training plan for your goal race based on YOUR running experience, YOUR fitness level, time available and YOUR goals 🎯

🏆 Lomonosovi.com

P.S. As a runner and coach myself, I’ve been on and off self coached, but now I believe that having a coach is more beneficial for me and saves me from additional stress of planning and creating workouts for myself. Now with the coach I have more time and energy to focus on achieving my dreams instead worrying about my plan.

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