How to Make Your Own Training Plan
By: Becky Seidel
Starting a running program and developing your own training plan can be intimidating. Of course, you can always join one of the Sports Backers’ training teams to simplify the process and receive personal attention as you start running. However, if the training teams aren’t an option for you, then here are some simple suggestions for how to make your own training plan:
Pick a Goal: When starting a running program, it is important to have a goal in mind. Whether that means signing up for a race or just choosing a distance or time that you will run on your own, a goal will help you stick to your training plan. A goal will also focus your training plan, and give it a more defined purpose.
Make a Schedule: Look at your overall schedule as you make your training plan, and come up with a schedule that fits your needs, then stick to it. The more you make running a consistent part of your life, the better your training will go and the easier it will be to make your training plan work. Having a consistent schedule can also give you a clear idea of what types of workouts to do on which days. Include days for running, days for cross-training, and days for rest. Make sure your training fits your schedule. Work your pre-scheduled activities into your training plan. If you normally play soccer on Tuesdays, then make Tuesday a cross training day. If you are really busy on Thursdays, then make Thursdays your rest days. The key is finding what works best for you so you’ll be more likely to stick to it.
Plan Your Distances: Think about what you want to do, and give yourself a realistic amount of time to reach your goal. If you don’t run often, don’t plan to go from your couch to a marathon with only a month of preparation. When you increase your distance or decrease your time, do not do too much too fast. Many people say that you should not add more than 10 percent to your distance or duration in any one week. Listen to your body too, and let that help you determine how much you are able to increase. The benefit of designing your own training plan is that you can completely individualize it so that it works for you!
Be Smart: Make sure to keep your plan realistic in order to avoid burnout and injury. Actually rest on rest days, and do cross training on days you have scheduled for cross training. Also, even though you might be starting a running program, that does not mean that walking is out of the question. If you are starting with little or no running experience, it can be a good idea to incorporate walking as you start out so that you can build up your muscles and avoid injury.
Do Your Research: A personal running program can be a big step for someone to take. The more research you can do, the better prepared you will be on your run. Ask other runners for help, or go online and look for resources that can help you keep your running program going. Good Luck!
Did you recently start a running program? Share how you got started in the comments section below!