The first step to building a good training plan starts with selecting a race that you are going to train for, or your end goal if it is not a race. Once the end point is pinned down, the next step is to break your workload down into manageable chucks. This is where you have to be realistic with your abilities and your schedule. Lets say for example you are setting your sights on a 10K (6.2 miles) race and can train 2-3 time per week. In order to build up your distance at a safe and comfortable level, the general rule is to progress 10% more distance per week for your training program. This is where you will get the duration of your program. Take your longest run before your race and work backwards to where your current fitness is. It would look like this.
-Race week
-Longest run before race (example 6 mi)
-10% less (5.4 mi)
-10% less (4.8 mi)
-10% less (4.3 mi)
-10% less (3.9 mi)
-10% less (3.5 mi)
-10% less (3.1 mi)
Keep stepping down until you reach your current running level. For the example we will say that 3 miles is your current run a couple times a week. That gives us an eight week training program to follow. Once the long runs are filled in on your schedule, you can next add some shorter runs to each week that fit your schedule.
Stay tuned for the next installation of Building your Perfect Training Plan.
