What to include in a training plan
A well-designed running training plan should include a variety of workouts to improve endurance, speed, strength, and agility, while also allowing for rest and recovery to prevent injury and promote long-term progress. Here are some key components to include in a running training plan:
Base mileage: This refers to the total distance you run each week, and it should be gradually increased over time to build endurance and prepare the body for harder workouts. A good starting point for beginners is around 10-20 miles per week, and then gradually increase by 10-20% each week.
Speed work: This includes interval training, tempo runs, and hill repeats, which help to increase running speed and efficiency. These workouts should be included once or twice a week, and gradually increase in intensity and duration as your fitness improves. Find more on each of these here.
Strength training: Strength training exercises, such as squats, lunges, and core work, can improve running economy, reduce injury risk, and improve overall performance. Include strength training exercises 2-3 times per week, either on the same day as a run or on a separate day. Check out our 12-week strength program here.
Rest and recovery: Rest days and recovery runs are essential for preventing injury and allowing the body to recover and adapt to the stress of training. Include at least one or two rest days per week, and use recovery runs to keep your body moving while allowing for lower intensity and less impact.
Goal-specific workouts: If you have a specific race or distance goal, include workouts that mimic the demands of that event. For example, if you are training for a half marathon, include long runs of increasing distance and intensity, with race pace efforts and specific recovery periods.
Remember to progress gradually and listen to your body, taking rest days or light workouts as needed to avoid burnout or injury. Finally, consider consulting with a running coach or healthcare professional to help create a training plan that fits your individual goals and needs.
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