Anatomy of an Effective Race Training Plan
I began racing more competitively about 10 years ago. I have always been more of an endurance bunny (a 5k is way too short!). I focused more intently on Half Marathon training for many of those years. I always created my own plans having done A TON of my own research and also drawing from my experience as a collegiate cross country runner.
Flash forward 10 years and I worked with runners for several years in an outpatient clinic. Now I have been able to continue seeing this population at Movewell!
Alongside injury prevention and injury rehabilitation, I also offer individualized training plans.
Here is what I have found to be the most effective training structure, and the structure I use for my running clients.
We will first look at the anatomy of your running days, then your non-running days.
Running Days
Long runs (1x/week)
Distance:
Depending on goal race distance, the length of this run varies greatly.
For example, if I have a client training for a 5k, their long run may be 4-5mi (longer than race distance).
On the other hand, if I have a client training for a Marathon, their long run will often max at 20-23mi (shorter than race distance).
Pace:
In general, long runs are run at an easy, conversational pace. This is because the primary purpose of this run is to improve endurance (how long you are moving in a given time) and mental stamina (running involves a huge mental component).
How to tell if you're running it at an appropriate pace?
You don’t feel like you’re dying only 1 mile in
Though you may be breathing heavier than normal, you are still able to speak in full sentences with someone
You could sing the chorus of a song without sounding too choppy
Tips:
This is a great time to practice any race mantras you may have.
This is also the optimal time to practice any race nutrition you may be considering (ie gu packs, electrolyte drink).
Planning to listen to music for your race? Do that here as well.
Bored? Try focusing on a different component of your form every half mile, alternate between music and a podcast, listen to an audiotape, call a friend.
Speed Workout (1x/week)
Distance
Distance again varies depending on race distance, experience, and muscle type dominance.
For those who are built to sprint (think of a sprinters body compared to a marathoners), speed workouts may be faster and shorter in distance, such as 400’s. For endurance bunnies (like myself), speed workouts may span slightly longer distances, such as mile repeats.
How do you know which muscle type is most dominant in yourself? Usually you can determine that by which training run you hate the most haha! If you dread the long run and love your speed workouts, you may be more fast-twitch dominant (though remember this is not by any means a hard fast rule).
Keep in mind, however, that these muscle fibers can be developed with training.
Types of Speed Workouts:
Intervals: Periods of high intensity running followed by jogging, walking, or complete rest
Tabata: 20 sec of high intensity effort, followed by 10 seconds of jogging, walking, or complete rest
Fartlek: Seemingly “random” efforts of higher intensity followed by lower intensity. Translated, it literally means “speed play” and can truly be a fun way to start incorporating higher intensity running.
Hill sprints: Pick a hill nearby to run up at a high intensity (or ramp up your treadmill incline), follow this with a slow jog or walk down the hill. Repeat. *Note that much of the intensity of this speed workout is the incline, whereas speed determines much of the intensity in the other 3.
Pace:
Depending on distance of the effort, pace could go from an all out sprint to an uncomfortable intensity. As with any distance, you need to learn appropriate pacing so that you don’t burn out in the first half of the effort. You also don’t want to burn out when you still have half the efforts remaining (ie can’t complete the workout as intended due to fatiguing out too early).
If repeating the same distance, you should ideally maintain or increase speed with every interval. If you are unable to do so, you are likely going too fast in the initial efforts.
These efforts will make you breathless.
Tempo or Race Pace Run (1x/week)
Some may include this as a speed workout, but I feel the intention and purpose is quite different, so I separate the 2. Additionally, some won’t include these into a program for beginners, but I think that it is beneficial for all populations!
I often suggest alternating these runs every week.
Definitions
Tempo Run: Generally, this is a sustained effort that trains you to work for longer periods at faster speeds. A good rule of thumb is to maintain a pace that is roughly 30sec slower than your 5k pace.
Race Pace Run: This is an effort performed at your goal race pace. This is an excellent way to tune into what your race pace feels like and how well you handle it both mentally and physically.
Distance
Varies depending on race distance and experience, shocker.
Both tempo runs and race pace runs may be done as a separate workout or as part of a hard effort within a long run. In my structure, distance may vary from 1 mile to 8 miles.
Pace
As my wise cross country coach used to say, “this should feel comfortably uncomfortable”. At first, I hated when he would say this because it made no sense to me. Start doing these types of runs and you will know exactly what that means. It is a pace that feels hard, but sustainable. You want to stop but you don’t have to. You are breathy, but not breathless.
Tips
These runs are tough mentally. Use mantras, upbeat music, or step counting to help focus your mind.
Running on a treadmill? Set your speed, find your rhythm, cover the screen. This is actually a workout I quite enjoy doing on a treadmill in the fact that I can just set speed and go, but I wouldn’t advise doing them all this way as it doesn’t have as much carry-over to true race conditions.
Easy Runs (1-2x/week)
The most beloved of all the training runs. The coasting run where you remember why you enjoy running, or at least why you tolerate it.
Easy runs allow for active recovery and allows you to run harder on your other days. Speed, endurance, and strength gains are made during these recovery runs and during your rest days.
Distance
Typically varies from 1-10 miles. For longer distance races, this may include a “mid-distance” run.
Pace
As the name indicates, this run is completed at an EASY pace. It is typically not very fatiguing unless run at a new distance, on a different terrain, or in challenging weather. I don’t like applying specific paces for these runs, because day-to-day an easy pace will vary. Aim for a 3-5/10 effort.
Tip
What’s most important about your easy runs? DON’T DO THEM TOO FAST. It’s better to err on the slower side to reap the benefits and reduce risk of overtraining. It may also be a good idea to find a friend to run this with (albeit one that you are not competitive with haha!). This can keep you in check by ensuring you can hold a conversation easily.
Non-Running Days
Rest days (1-2x/week):
A rest day could look like complete rest, aka not doing any movement apart from your casual daily activities.
A rest day could also look like an easy walk, casual bike ride, yoga/mobility, non-strenuous swim.
These are the days where progress is made. You have spent your other days breaking down muscle tissue, now you are working to rebuild that damage.
Without appropriate rest days, you WILL burn out either mentally or physically.
Have you found yourself plateauing with fitness? Inadequate rest/recovery is often the cause.
Strength Training (2-3x/week):
This is arguably one of the most important components of race training. No joke. Running is an extremely repetitive movement - you pretty much just move forward unless you’re dodging a snake or about to get hit by a car.
Benefits of strength training for runners:
Improved form
Decreased risk of running-related injury
Improved muscular strength and endurance
Improved running stamina for ANY distance
Improved power production (particularly important for shorter runs or runs involving hills)
Helps you run faster by improving neuromuscular coordination and strength
Improves stride efficiency
The list could go on!
Structure (could vary):
Day 1: Lower body
Day 2: Upper body + core
Day 3: Full body
Duration:
Typically could be anywhere from 10 minutes up to 60 minutes. For those who are new to strength training (or for those who dread it), I suggest starting at 15-20 min.
How should they fit in with my runs?
I suggest making your hard days hard. That means, on a day you have a hard run (think speed work or tempo), strength training occurs immediately after or later that same day.
This allows your rest/easy/recovery days to remain just that.
Mobility/flexibility (4-5x/week MINIMUM):
As with strength training, mobility works aids in decreasing the stress of repetitive movements. It allows for improved joint ROM, decreased muscle tension, and improves running form.
Muscles and joints that are unable to move through an appropriate ROM are NOT strong. They will not be able to produce the power needed to optimize your running.
This being day, it is also possible to be too flexible as a runner.
You need a certain amount of muscle tension to protect your joints and allow for power. Unless you are stretching or doing yoga for long durations daily, it is unlikely this will occur. It is also something to be aware of if you have been either formally or informally diagnosed with hyper-mobility.
Structure:
Ideally, find a physical therapist or trainer who can assess you to determine areas of restriction and provide you with a personalized mobility program.
If this is not possible, try to think of areas you feel most restricted (often the hips and upper back are restricted in runners) and complete 4-5 stretches targeting these areas.
Duration:
Aim for 5-10 minutes at least most days. Complete each movement for at least 45sec - 1 minute, less than that and you are likely to miss the benefits.
Now, get out and run!
I hope this post helps clear the water on running terminology and gives you an idea of the “ideal” running structure.
As I’ve mentioned throughout, every body is very different in regards to how much volume and intensity they can tolerance. Watch for signs of overtraining (chronic fatigue, mood changes, inability to recovery, decreasing or plateauing performance…) and see out a professional if this occurs.
I would love to hear your experiences training! What races have you done? What training run is your favorite? Do you love or hate strength training? Are you working towards your first running race? Reach out to me at movewellco@gmail.com!
