Whether you're training for a 5k, 10k, half marathon, or marathon, a structured training plan is essential for success. Many runners fall into the trap of overtraining or under-training, which can lead to burnout or injury. That's why following a well-designed training plan is so important. We emphasise two key principles in our training plans:
1. Gradual Increase in Training Volume
To prepare your muscles, heart, and lungs for your target distance, it's crucial to increase your training volume progressively. Just like in weightlifting, where you wouldn’t start with the heaviest weight, running requires a slow build-up to avoid injury and encourage proper adaptation. You wouldn’t start with a 100kg squat on day one, right? The goal is to start slightly above your current capacity and gradually increase the intensity and volume over time. This gradual progression is the foundation of our training plans, ensuring you develop strength and endurance safely.
2. Incorporating Adequate Rest
Equally important to progressive training is the inclusion of adequate rest periods (as represented by the green line in the image below). These rest phases allow your body to recover, your muscles to repair, and your glycogen stores to replenish. They also provide a mental break from the rigors of training.
Our plans are designed with built-in recovery periods every few weeks, ensuring that your body has time to absorb the training benefits and reduce the risk of injury.
Putting It All Together
Ready to start your training journey? Visit our training plan page to create a customised plan tailored to your needs. You'll answer a series of questions to help us design the best plan for you. Remember, training should be dynamic—always listen to your body. If you find the pace too challenging or the distances too long, feel free to adjust your plan.
Finally, we recommend creating training plans that last around 6-8 weeks (although you can go longer or shorter). This allows you to evaluate your progress and make necessary adjustments. We're also developing a virtual coach which helps you make those evaluations, but for now, make sure to regularly reflect on how you're doing and adjust your plan as needed. Get started today and take the first step toward achieving your running goals!