If you are anything like me, you have probably browsed for and downloaded a few different training plans in your time.
Whether you are trying to run a fast 5km, thinking about your first half marathon, or considering a marathon or beyond, the internet is awash with articles and information about how to train.
Also, if you are anything like me, you download these plans, make a nice spreadsheet, plan all of your runs, then something happens and the plan gets derailed. In my case, I usually ditch that plan, spend ages finding a new one and then go again, only to repeat the same old thing.
Training plans that you find online also tend to be fairly generic. If you want to run faster, you include a lot of tempo and interval work into the plan. If you want to run long, you include a lot of long runs. This is perfectly logical, but does not suit everybody. Also, by the nature of generic training plans, they are geneneric. Sounds like an obvious thing to say, but if you really think about it, are any of us actually generic?
You may have a background in swimming, or cycling, or have run when you were younger but not for years. You may have never run at all, or be a seasoned runner looking for that extra edge. You may be overweight, underweight, tall, short, wide, narrow. You may be an over-pronator or an under-pronator. You may run in trainers, or perhaps running sandals, or barefoot. You may prefer trails, or like the road. You may recover fast from training, or slowly. You may want to run 2 times a week, 3 times a week, 4 times a week (you get the idea). More than likely you are a combination of these things, meaning that no two runners are alike. So why do we all follow similar training regimes? It doesn’t make sense.
I recently read a book that totally changed my thoughts on run training. Admittedly it is aimed at ultra running, but I think that the principles apply to all run training. The book (in case you are interested) is Training Essentials for Ultrarunning by Jason Koop
What is most interesting about the book is that there are no training plans included in it, for the reasons I have set out above. We are all different, so Koop gives you his opinion on how to train and then you make your own plan.
Essentially it is split into three main components. These are:
1) VO2 max training
2) Tempo training
3) Endurance training (long runs)
The logic is that you work on the thing you are worst at first, so if you are not quick (like me) you work on your VO2 max to help you run faster. This then means that when you perform your Tempo runs, you are running further at a faster pace. This then has a knock on effect on the long runs (which are slower runs by nature), as you are reaping the benefits from a higher VO2 max and you can run further at a faster pace with the same effort, due to the increase in the volume of oxygen you can process in a given time-frame.
So I built my own training plan. 3 weeks of VO2 max training (flat out hill interval work) followed by a easier week then 5 weeks of tempo work, then about 4 weeks of endurance training. Then repeat.
Now admittedly I am only a few weeks into this plan, but as you can see from my previous post, I am running better than I ever have already. I have no doubt this is down to the interval work that I have been doing, meaning that I can run further and faster on less effort, making the runs more enjoyable and making me want to train more.
The other massive benefit is that because I have written this plan myself, I feel that I am letting myself down if I do not stick with it. When I am following a plan written by somebody else, I don’t seem to have the same emotional investment in it. But I haven’t missed a single session in 3 weeks so far (despite them being very hard) and I am improving fast, so there must be something in it.
So why not give writing your own plan a try. Or (if you like), send me some details about your goals and what your current strenghts/weaknesses are and I will write one for you. Don’t worry though, I do appreciate the irony in me writing a post about you writing your own plan, then offering to write one for you.
Hope you are all enjoying the heat, and if anybody is at Queen Elizabeth Park this evening and sees a fella in a Chestnut Tree House vest running what looks like horrible hill intervals, that’s me, so stop and say hi.
TTFN – Snooky