Training for a Race
Whether you’re training for your first race or your tenth, a 5k or a marathon, following a training plan is essential to your success. Take the time to identify what plan is best for you based on your skill level and the distance of the race. Understanding what your baseline is for pace, distance, and runs per week is also helpful so that you can give yourself a clear starting point and goals to achieve moving forward. No matter what type of race you’ve signed up for, I typically find a plan with 3-5 running days per week, including one long easy run, at least one speed session, and one hill day. I also try to weave in 3-4 strength sessions per week to build full body strength, prevent running injuries, and simply so I don’t get bored by just running.
I’ve ran 7 marathons and can confidentially say that when I follow my training plan not only is my performance on race day strong, but my much longer training period is that much more enjoyable. Now don’t get me wrong, I’ve never followed a training plan to the dot and fit in every run or strength session on the calendar, so give yourself grace on the days when life gets in the way. After running almost a marathon a year for seven years in a row, I’m taking a break from marathon training so that I can reconnect to the happiness running gives me when I step outside without the pressure of a bigger plan. And even with out a race ahead of me, I find I still follow the blueprint of one long run (these days a long run is 5-8 miles instead of double digits), one intervals run, and weaving in incline when I can (an incline walk hits the spot!).
I’m a firm believer in changing up my weekly runs so that my mind and my body don’t get used to the same distance, speed, or route over and over again. While I’m taking a break from racing, I know I’ll find a half marathon and/or a few 5ks soon to add to my calendar eventually because having a goal to work towards is a great way to maintain and grow your running strength. And it is not just the race day goal that matters, it is the sense of confidence and accomplishment you gain when you stick to a training plan, race or no race, and watch your mental and physical strength progress.