How To Set Up A Training Plan

I’ve finished up my marathon A-race at Barcelona for the year and am now putting together my plan for the year. My year runs from Spring to Spring , as I’ll try to do most of my races when it’s cooler in late Autumn and early Spring. As it’s brutal to train through Japanese summers, I select a B-marathon for Autumn and my A-marathon for Spring.?

From there I then look at where I can pepper in some shorter, tune-up races, of 10K or Half-marathon distance.?

Here are basically the steps I follow.?

Step 1: Assess Current Fitness Level

This includes:

• Base Mileage: How many kilometers am I currently putting in per week?
• Recent Races performance: Recent race times and paces?
• Health:? Any injuries that can impact my training?

Step 2: Setting Goals

Goals, of course, should be specific, measurable, achievable, relevant, and time-bound (SMART).?

I personally consider 3 goals when selecting races

• Finish Time
• Personal Best (PB)
• Winning my age bracket (I just need to outlive the competition)

Step 3: Choose a Training Plan

I love creating training plans. When I started running marathons, I swore by Hal Higdon’s plans (halhigdon.com). And I don't think I'm alone (right Jennifer Shinkai PCC & Simon Jelfs ?) I would recommend his plans for any beginner to intermediate runner. He has various levels and can get you to the finish line without getting hurt.?

After I had used all of the Beginner, Intermediate, and Advanced levels of Hal Higdon, I went to Pete Pfitzinger and Scott Douglas’s excellent book, “Advanced Marathoning.” I still refer back to their training plans and have hit many PBs using them.?

Another favorite of many runners is Jack Daniels’s “Running Formula.” (Jack Daniels, the running coach, not the whiskey!). He is basically the go to guy when it comes to running physiology. His training plans are good, but I personally preferred Pfitzinger & Douglas as they tended to be less complicated.

I then take the plans and change them to kilometers. (Come on America, it’s the 21st century, get on the metric system!). Then I put them on a spreadsheet and keep track of them that way, checking that I hit each run and marking down pace, completion time, and any challenges. I keep this fairly old-school and know there are several apps that could probably do this for me, but I like to see all my runs in one spot so I can assess where I’m at and plan accordingly over a month and a week.?

Step 4: Structure Your Training Week

A well-rounded training week typically includes:

• Long Runs: Build endurance with a weekly long run that gradually increases in distance. I normally do these on Sunday, but if I have a commitment, will shift it over to Saturday.?This is a key run of the week...non-negotiable.
• Speed Work: Improve your pace with intervals, tempo runs, and fartlek training. This I normally tackle on Wednesday. If doing intervals, a track is great, but not necessary.?This is the second most important run of the week...non-negotiable.
• Easy Runs: Maintain base mileage with easy-paced runs that allow for recovery. This is where I listen to my audio books. These runs you can sprinkle in to up your milage. Slow is key here.
• Rest Days: Prevent burnout and injuries with at least one rest day per week. Normally, this is Monday for me. I hate rest days and feel groggy and irritable on these days…where are my running endorphins??
• Cross-Training: Include activities like cycling, swimming, or strength training to enhance overall fitness and reduce injury risk. I do this on Thursday, though I’ll try to also do Yoga at least twice a week to keep as limber as possible.?
• Hill-work: I do this on Saturday mornings after an Easy Run. A 35 second burst up a hill 5 or 6 times helps prevent injury.?

Step 5: Incremental Kilometer Increases

Avoid injury by following the 10% rule: increase your weekly kilometers by no more than 10% each week. Additionally, plan for a “cutback week” every 3-4 weeks where you reduce mileage to allow for recovery. I really love cutback weeks.?I try to schedule any networking dinners or events I need to attend during this week. Wine, anyone?

Step 6: Include Tapering

Tapering involves reducing your kilometers in the final 2-3 weeks before the marathon. This helps ensure your body is well-rested and primed for peak performance on race day. Tapering, though, can be super tricky on the mind and you start thinking that you’re losing your strength. Trust the plan! You are doing fine and remaining strong!

Step 7: Nutrition and Hydration

Proper nutrition and hydration are crucial throughout your training. Focus on:

• Balanced Diet: Consume a diet rich in carbohydrates, proteins, and healthy fats. Basically, eat traditional Japanese meals with fish, veggies, and rice and you'll be properly fueled.
• Hydration:? Stay hydrated with water and electrolyte drinks, especially during long runs and be careful with these Japanese summers!? Note to self: red wine is not the best way to stay hydrated!

Step 8: Mental Preparation

Marathon running is as much a mental challenge as it is a physical one. Techniques to enhance mental toughness include:

• Visualization: Picture yourself successfully completing the marathon.
• Mantras: Develop positive affirmations to keep you motivated. My favorite is from Trevor Spenser of “Marathon Training Academy” who had the Mantra towards the end of the race: “Release the kracKrakenkon!”??
• Mindfulness and Relaxation: Practice mindfulness, meditation, or yoga to manage stress and anxiety. Maybe this is where red wine fits in.?

Step 9: Gear and Equipment

Invest in proper running gear to ensure comfort and prevent injuries:

• Running Shoes: Choose shoes that match your gait and provide adequate support.
• Clothing:? Opt for moisture-wicking, breathable fabrics. Nothing hurts as much as chaffing on all those private parts! OOOOHHHH, that shower will tell you where they are! That is where Vaseline is a god send.?
• Accessories: Consider items like a running watch (especially Garmin), hydration belt, and anti-chafing products (see above…I’ll digress here with a story. At the end of one Tokyo Marathon I saw a guy in the last 2 kilometers of the race and blood was running down his thigh. It was cringe worthy just looking at it.)
• On the whole, I find the simpler you keep your gear, the better. It’s just going to get sweaty, stinky, and perhaps bloody, so keep it simple.?

So what do you think? Anything I’m missing??

Happy Running,

David

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David Sweet is the founder and CEO of FocusCore Japan FocusCore Japan, a leading executive search firm. He is the author of six books and holds a Ph.D. in Leadership Development. For more information, follow his running on Strava or contact him at [email protected]

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