The Best Training Plan for Runners

Have you ever wondered which training plan to use for your next race, or which training plan is the best?

How many weeks do you need to build up to your next race? If it’s a marathon, how long should your longest long run be  - 16 miles, 20 miles, 23 miles? What about speed work and cross training? 

It’s hard to know which training plan to follow, and when we finally commit to a plan it’s easy to question it when others are doing different training. The constant stream of posts on social media about other runners’ workouts, long runs, strength training and cross training make comparison almost inevitable.

But I have some good news: I know what the best training plan is.

The very best training plan is the one that you actually follow. 

Training Smart
There are no shortcuts to progress or fitness but the quickest and most effective path to success is the one designed specifically for you - your work schedule, your lifestyle, your strengths, your goals. I’m passionate about this because I’ve experienced this kind of training myself when I was at the highest level of the sport.

But here’s the thing - you don’t have to be an Olympian to train smart.

Personalized training plans maximize your availability to run and minimize your risk of injury and burnout. Many of the runners I work with have irregular work schedules and every week I design their training schedule to suit their work hours. Others enjoy a variety of training and want to incorporate it all into their running plan.

When your training fits your schedule, ability and lifestyle the chances of you successfully doing the training go way up. And that’s how you make progress.

What “Individualization” Looks Like
I’ve been asked on a number of occasions to design a simple, generic long run progression for marathon prep and I just can’t do it. First, there are so many “one size fits all” training plans already available! Higdon, Hansons, Jack Daniels, Galloway, I could go on. Many people have success using these, but as a coach I see so many ways these plans can be improved and optimized when you consider the individual.

When mapping out long run mileage progression for a runner I need to know the pace/speed of the runner, their injury history, their availability to train and schedule (long runs take a long time), what their recovery habits are like, and the strengths and weaknesses of the runner.

The long run weekly progression will look vastly different for the retiree vs. the young busy parent who only has Saturday mornings available. Free time matters. Age matters. The plan will be way different for the first time-marathoner whose goal is to cross the finish line than it is for the age-group competitor.

For some runners, a 23 miler in training would take 4-5 hours to complete, and therefore require way too much recovery time. I would never recommend a 23 miler in training for these runners, and instead would do a broken long run over 2 days. On the other hand, some of my clients can bust out a 23 miler in 2.5 hours, take a nap and then head off to work that afternoon.

Individualization ≠ Running Solo
Customized training plans do not mean you have to train alone. Most of us enjoy running with friends. Training partners or running groups help us run faster, longer and provide accountability. When you tailor your training plan specifically to your individual needs it means incorporating those groups runs into your schedule thoughtfully.

You may need more recovery days post workout than your training partners, or you may need to add on a few miles at the end of the group run. You might skip every other interval or stop early to make the workout attainable.

Individualized training doesn’t mean you have to run alone.

Stop Comparing
It’s always fun to talk training with friends or check out what others are doing on social media, but beware the comparison trap! It doesn’t make sense to compare your training because we’re all coming from different life scenarios. Even a single workout must be considered in the framework of an entire week, month and even lifetime of training. Life factors matter a lot too - stress, sleep, diet, mental, emotional and physical health all factor in to what we are able to do in training, but most often these factors aren’t broadcast in facebook posts. Never forget that social media is usually just the highlight reel - no one consistently posts about their worst workouts or easy jogs.

There are so many different paths to the start line and ultimately to the finish line, why not take the route that works best for you? 

If you’re looking for a training plan that is 100% customized for you with an ongoing athlete-coach collaboration, sign up for a free consultation! Or learn to tailor your own training (things to consider coming on Monday!) I would love to help you get on the quickest path to accomplishing your goals.

Read: 8 Ways to Customize Your Training.
Find out how to optimize your training through

• recovery

• cross training

• workouts

• terrain

• your strengths

• your preferences

Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.