Picking the best running plan

I get a lot of questions on choosing a marathon (or half marathon) training program. How do you know what is best for you with so many programs out there. There is not a one size fits all program. Which is why I believe it is all about personalizing to best meet your life, goals and needs. So how can you pick the right program when a personalized program is not an option?

What is your goal? Is it just to finish, then a simple beginner plan is great, minimal speedwork is needed and the ultimate goal is to build the endurance to finish. Is it to PR or BQ, then there is a need to push beyond your comfort zone, add more speedwork, higher intensity and probably more strength training (if you aren’t already).

How much time can you commit? Are you a busy mom like me who needs to workout early and can’t commit hours daily like I used to. Look for something that has less running days and more flexibility. If not then opt for more training days and longer workouts.

How much running can your body handle? Are you injury prone or invincible? Remember we all need rest days no matter what. I have learned over the years that my body can’t do back to back run days so plans like Hansens are out. I perform best with a day of other activity in between but can handle cross training intensity on nonrun days. Also do you need extra stretch/yoga work? Make sure there is room for these.

What other time commitments do you have? Will you be running a lot on the treadmill and can you handle 5-6 days a week of this. Think about when you can run and the place you will be running. What can you do with this. Is it possible to run hills or speedwork.

How long and how much have you been running? If you are a new runner don’t grab the 5-6 days of running with high intensity right off the bat. You are asking for injury. Aim for a reasonable plan, incorporate walk breaks if needed. If you have a strong base then opt for a higher level plan. Look for a plan that doesn’t increase your usual mileage too fast and too intensely.

What are you tips for training plans? Or what questions do you have?




Check out Fitness Friday for other fitness posts of the week…

Comments

  1. UnknownJanuary 9, 2015 at 12:46 PM

    What's a BQ? I used a plan from Run the Edge and loved it! Designed by the minutes ran not miles- it worked for me!

    ReplyDelete
    Replies
    1. Coach JenJanuary 9, 2015 at 12:54 PM

      Boston Qulafying time 😊 glad you found a plan you liked, that is key.

      Delete
  2. Amy WJanuary 9, 2015 at 2:08 PM

    Very nice tips. I especially agree with first identifying your goal and then planning your workouts accordingly with speed workout, tempo days, hill training, strength training, etc. For my last couple races, I have focused more on having a specific purpose for each run and that helped my motivation and made me so much faster!

    Also - training specifically for the course you will be racing is vital. When training for Boston in 2012, I didn't do nearly as much hill training (especially downhill) as I should have! I survived, but lesson learned: train course-specific!

    I use the free training plans on Hal Higdon's website and then modify them to fit me personally. Free is the ticket for me :)
    Amy @ http://www.livinglifetruth.com/

    ReplyDelete
  3. Amy @ Jesus, Coffee & FitnessJanuary 9, 2015 at 8:39 PM

    I found my plan at HalfMarathons.net. I chose the 20 week plan so I could advance my mileage slowly, and because it was one of the few plans that had the long run on Saturday, not Sunday. Since we are Christians, I do not run races on Sundays.
    Great tips!

    ReplyDelete
  4. jillconyersJanuary 10, 2015 at 1:29 AM

    Great tips Jen. When I decided on a spring half for my goal race I basically went through every step you have listed. Great minds :)

    ReplyDelete

Post a Comment

Popular posts from this blog

GoMacro Thrive Review and Giveaway!

Image
All runners know that post marathon week(s) are filled with the fight to keep eating healthy yet indulge a little. I try to carry healthy snacks wherever I go to avoid the munchies. Needing gluten free makes finding healthy foods quick even tougher. I have my go to foods but love finding new options with such variety. I think my only complaint is the carb to protein ratio which for each bar is 3 or 4:1. I prefer a snack more along the 2:1 carb to protein ratio. To help this I add a few extra nuts to the bars when I have them for a snack, problem solved! Like all GoMacro products, Thrive are USDA-Certified Organic, Non-GMO Project Verified, Kosher, Gluten-Free certified, 100% Vegan, and soy-free. Thrive is currently available to purchase online and will become available to Whole Foods this month! GoMacro is offering 30% off to all my readers with code Thrive30 for online purchases Here The Thrive Bars come in 6 flavors: Caramel Coconut, Chocolate Peanut Butter Chip, Blueberry
Read more

Turkey Day 5K

Image
We have run this "race" many times, through name and sponsor changes, course changes and nasty weather. This year I went into it with hopes of a PR considering the perfect weather, but I failed to think about the massive amounts of people who would decide to run now that it wouldn't be too cold. I'm not sure the exact numbers but there had to be well over 5000 people, many who had no clue how to line up for a race. I lost track of the extreme numbers of walkers, kids, strollers and dogs I passed after it took almost 10 minutes to cross the start line! I spent much of my time weaving and trying not to trip over dog leashes or people stopping in mid course. I pleased to hit Mile 1 with a 7:40, still 1 minute over where I hoped but I figured much slower given the conditions. I finally found a guy to follow who making a path through the course and was able to hold that pace with a little trail running through the downtown parks. I didn't care since it was Nove
Read more

A few Races...

Image
Stillwater half was my final pre-marathon race. The weather was a mess, hot humid and gross! I ran with the 1:40 pacer to keep a nice pace and actually held myself back the first haf but yikes then we turned to the road and no shade and it all faded! I struggled to keep the "easy" pace as did everyone around me. I was happy to finish just 45 secs behind the pacer 1:40:45 and not too far off my goal of 1:38. That heat was brutal... Photo credit Stillwater Gazette Grandmas Marathon  For those who don't follow me on IG  @marathonmom28  here is the short version... I started great, on pace to PR then I became hypothermic (yes in June) and once the rain started it was painful (thank you Raynaud's). I finally walked off the course between mile 19-20 where Matt met me with dry clothes and a warm car. Grandmas this is strike 3, I think I am done!  I spent the car ride home thinking of next races and wondering if I could jump back in, (dumb I know). As we drove
Read more