Training plans – Why you should train with a plan

If you’re new to running, you’re probably just going out for a run, but once you’ve set your first goal, it’s hard to avoid a training plan. If you are a beginner in running or at least a beginner in ultrarunning, don’t worry: this article is about the basics!

Why should I train with a training plan?

A training plan is based on the assumption that you have a fixed goal. It doesn’t have to be a race, it can also be a certain mountain or a certain distance that you want to run without running a race, just for yourself. Personally, it always helps me to set goals and for me those are usually specific races.

If you have a goal, then training will definitely be easier for you. Goals can usually be broken down into individual smaller goals that you can achieve more easily. And that makes the individual steps feel much easier. This way you can build a structure into your everyday life and create your own running routines. In addition, a plan helps you to take enough breaks.

How do you figure out your training plan?

The Internet is full of plans and tips and ideas. It’s important not to get confused and of course not to believe everything you read or hear. Questioning critically is always good (not only with training plans of course). The wonderful “one size fits all” concept doesn’t always work when it comes to training. Not every plan fits everyone, which is why I offer individualized training plans.

One of many theories that exist for training planning is based on an alternation between load and recovery weeks. This involves, for example, training that builds up over several months and is based on 3 load weeks and 1 recovery week each. The amount of training can be increased slightly each week.

Sample calculation for a training plan

Note: this sample calculation assumes that you already have some fitness and running background. It is not universal for everyone, but should help you to understand how a training plan could work!

Race distance: 50 km = 100%

Week 180% of the race distance spread over a whole week
Week 286% of the race distance spread over a whole week
Week 396% of the race distance spread over a whole week
Week 4 (rest week)58% of the race distance spread over a whole week
Week 5102% of the race distance spread over a whole week
Week 6110% of the race distance spread over a whole week
Week 7120% of the race distance spread over a whole week
Week 8 (rest week)64% of the race distance spread over a whole week

You keep doing this until you reach 160% of the race distance for a whole week. 

This is followed by tapering. Tapering should last 1-3 weeks.

In tapering, you scale down your training and take a lot of care of your body. You make sure that you are physically well, that you have all the equipment together and also prepare yourself mentally for the upcoming race. 

What kind of runs should you do?

A large part of your runs – I recommend at least 80% of your workouts – should be done in a low heart rate zone. As a rule of thumb, you can make sure that you can still have a conversation while running. Once a week, add a harder workout, such as intervals or hill intervals.

The most important tips in a nutshell

  • Consider strength training on a regular basis. Even a few minutes a week can make a difference!
  • Give yourself enough breaks so your body can get used to the ever-increasing amount of training and your muscles can recover. Your body does the real work while you recover from your workout.
  • Always adapt your plan to your life. Don’t force yourself to keep running when you’re in pain, accept when a workout is cancelled.
  • Train a lot in low heart rate zones (remember: 80-90% of your training). Do rather a lot of long, easy runs. 

Your individual training plan

As a certified esa running coach, I offer individual and virtual 1:1 coaching. I create a training plan that is tailored to your needs and your daily structure. You can find all information about coaching here.

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Two great books that can help you try your own hand at your first training plan, by the way, are Training for the Uphill Athlete by Kilian Jornet and Steve House and Running Your first Ultra by Krissy Moehl.

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