The not-so-sexy secret to crushing your running goals
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One of my biggest mistakes as a runner was failing to plan.
It used to be I’d just go for a run and see how I feel, but usually I’d feel lazy, and that meant I wouldn’t go as far as I intended. I’d always be disappointed.
Now there’s nothing wrong with listening to your body and backing off when necessary.
But if you don’t have a plan or schedule for your running routine, you’re never going to get anywhere as near to your goals as you want.
See, I wanted to crush my marathon and ultramarathon goals.
So I hired a coach and the first thing he did was put me on a weekly running schedule and the difference has been insane.
Here’s how it works:
- 1 long slow run
- 1-3 easy runs
- 1 harder run
Let’s break them down:
The long slow run is more about time on your feet than the distance you cover. You want to be able to speak as you go. It may not feel like it, but this slow run is preparing you for your race because it’s going to test your toughness, help you practice your nutrition and hydration, and lock in that slow easy pace.
Easy runs are run at a similar pace but shorter.
Harder runs can start with strides (if you don’t know what these are, they are 20-30 second speed-ups or sprints). At first, you don’t need to dedicate an entire workout to going fast. You can just do a few strides at the end of one of your easy runs.
As you get comfortable with strides, ramp it up to a high-intensity interval training (HIIT) or hill workout to push yourself harder.
You want to have variation in your running routine so that you’re hitting all of the pillars. That way you’ll be able to run farther and faster without getting injured.
Take a look at your schedule and figure out where you can slot these runs in, and write down what it is you want to do.
And each week, slowly add overall distance and time on your feet.
Trust me, it might feel like you’re over-preparing, but then you don’t run the risk of underperforming.
Until next time,
Jeremy