Training Plans

As was discussed in a recent post - there are a wide variety of training plans that can help almost every individual reach his/her walking or running goals.

The most recognized plan for newbies preparing to run a 5K (3.1 miles) is called "Couch to 5K" (abbreviated C25K).  Personally, I'm not a fan, but it's taking the country by storm so it is worth checking out.  Click HERE for the plan. 

Are you a beginner or prone to injury?  Want to work  your way up to 4 miles?  THIS might be the plan for you.  I like this plan very much -  the slow increase of weekly distance, the variation of workouts, and the length of the training schedule.  This plan says "run" but you can absolutely walk or do walk/run or speed walk/walk intervals.  This plan is designed to get you ready for a 5 mile race . . . I personally don't like it for that distance, but this this would be very effective for a 4 mile race such as the Fort 4 Fitness 4 mile race in September.

Already doing 2-3 miles a couple of times a week and looking to do a 10K (6.2 miles), the "guru" is Hal Higdon and HERE is his novice 10K training plan.  If you are already a walker or a runner and planning to walk a 10K such as the Parlor City Trot in Bluffton on Labor Day weekend, then walking or running through this plan should be an effective way to prepare for the race.  If you are currently a walker and hoping to run a 10K (or do walk/run intervals) then this plan may be too aggressive.  Either alter it so that it takes twice as long or start with a 5K training plan to get you up to running a bit then start on a 10K plan such as this one.

If you want to do a half-marathon then it's a no-brainer to chose an appropriate training plan.  What seems counter-intuitive though, is if you already walk/run 5+ miles/session, then you may seriously want to consider following a half-marathon training plan . .. at least up to the mileage point that you want to go (i.e. 10 mile or 8 miles).  I really like THIS training plan; however, if you haven't been walking or running for at least a year I would consider doubling or tripling this plan (meaning that you repeat each week at least twice if not three times) to reduce the risk of injury and to give you a more solid training base (foundation). 

Each person is different.  Each training session is different.  As I mentioned in the blog post - not all plans are right for every person.  You should chose yours carefully - one that feels do-able and helps you get to your goal.  If you have questions about a specific plan, email me or speak with the professionals at Fleet Feet or 3 Rivers Running Company.  Also, Laurie B. with the Parks Department is our local guru and I'm sure she would be happy to help.

Whether for a race goal or just to keep your training on track moving forward- a training plan is always a great choice!!!

Happy Striding!