Training Schedules

Look at almost any book or magazine that deals with running and there will be an article or a chapter on training schedules. In fact, there are books that are nothing but training schedules. I believe that despite the claims, there is no one size fits all schedule. In addition, some very successful runners do not have a set schedule at all. They simply run as far and as fast as their body tells them too. One runner friend of mine, has run a marathon in 3:20 at the age of 46 by running 3-4 times a week with some weightlifting thrown in and she has not idea how fast she runs. But it works for her.



For those of you who are more anal retentive and like the idea of looking at charts or spreadsheets in preparing for a race. There are some things that I suggest you consider when putting together a schedule.



1) Make the running schedule fit your life schedule. It is silly to schedule a 10 mile run during the work week, when you get off work at 6 and will have to run in the dark. Instead, try doing two 5 mile runs, one in the am, one in the pm.



2) Be flexible. If you have to run at lunch time and there are no showers available, then use the sink or handiwipes. Yes, some co-workers may think you are strange, but is that enough to prevent you from reaching your goal, whatever that may be? Or, you need to go to the post office or another errand that is a few miles away on Saturday morning? Then run to and from that place and kill two birds with one stone. I have used this one in the past. You have to visit the in-laws. After the visit, you get dropped off by the significant other 5-10 miles from home and you run home. SO wants to go to the mall. Run laps around the megamall while they shop. Have a long layover at an airport? If you are smart enough to use a backpack as a carry on, do some laps around the airport. The computer is in the backpack? hmmmm, tough it out and call it weightlifting and running!!!



3) Don't tie yourself into running a schedule written by someone you have never met such as the author of a article or book. These schedules are typically generic and "guarantee" you that you will finish the race. If you think about it, short of a ultra run, anybody can finish a race, just walk! All you have to do is look at the Charity Walkers that are found in almost every race these days. They always finish. If you want to run and see how fast you can run, then you have to consider your own needs.



4) The generic training schedule for anything from a 5k to a half marathon, usually looks something like this:

Week Mon Tue Wed Thr Fri Sat Sun

1 off 4 3x1200 Off 4 6-8 10-12
2 off 4 4x1200 hills 4 6-8 10-12

3 off 5 7 Off 5 8 12-15

4 Off 5 Off 4x1200 Off Striders Race

This typical schedule makes assumptions that will not work for me. First, it assumes that I can spend both weekend days running for an hour to 2 hours. I have family obligations and other things that would make following this schedule a problem. Second, it assumes that sometime during the day on a weekday, I can go out to the track and run 1200 meter repeats. Also, as you can see, the bulk of the milage is on the weekends which I believe encourages the "weekend warrior" syndrome which I believe leads to injuries and burnout.

5) My personal schedule for the weeks leading to a trail race looks like this:

Week of Phase Mon Tue Wed Thur Fri Sat Sun
10/13/2008 Build 2 Cross Easy LR TRL LR Cross Cross and easy pm
10/20/2008 Build 2 Tempo Cross LR Tempo LR Tail LR
10/27/2008 Build 2 Tempo LR Tempo Tempo LR Easy Trail
1 1/3/2008 Taper Tempo Easy LR Tempo Off Speed Cross or easy
11/10/2008 Race Tempo Trail Easy Easy Off Race 30K Rest

For me, this schedule works far better than the generic ones. First, I have the flexibility of doing different types of workouts on the weekends which keeps things interesting for me. Second, I never take off Monday because I want to get a good start on the week. I am lucky because I can run during the day on the roads. So, most of my speedwork is done on tempo runs, that is long sustained runs at 70-80% of my racing speed. Also, note that my race is on a Saturday contrary to the generic schedules assumption that all races are on Sunday.

The point of all of this is that as a runner, you will need to think about your lifestyle and your goals as a runner and make up your own priorities and schedule. But, whatever your schedule, if you plan on racing, I have a few more suggestions.

1) Have at least one and hopefully two of your workouts be quality workouts. By that, strive for either building speed, endurance or strength through running hills. The other workouts can be normal, routine milage or easy miles.

2) Every 4th week, should be for recovery. This is the week to take that vacation, do cross training. Do 2-4 workouts, but nothing tough.

3) Increase milage and intensity at different stages of your buildup to a race. Milage first and intensity as the race approaches. Do not increase milage and start doing interval workouts on the track at the same time. That can lead to injury or burnout. This is supposed to be fun, right?

4) When its an easy day, run slow. Don't let your ego get the best of you and race people. Remember that the best runners in the world will run 2-4 minutes a mile slower on their easy days. Revovery equals getting stronger.

One final note. in my schedule, I referred to phases. I will get into that later in more detail. It is a way of blocking certain types of training that will eventually lead to a peak, hopefully on the date of a scheduled race.