It starts with action. Less thinking, more movement.
“Do a month of running.” Don’t look at your program and say, it’s too easy or too hard. Just lay down the first month and get your data in real time.
No matter where you’re at, you’ll need time to adapt to the program and ultimately be challenged by it. I know looking at the paper (or screen) things can look easier than they are when you’re out there “on the hop.”
Since I’ve moved overseas, I’ve had more time to train - and now to write - I’ve put myself through the process I’ve been espousing for years.
- Start small
- Build slowly
- Add variation
- Increase work load
- Don’t over analyse, do the first month
At first it was a grind. My body - and mind - were not motivated to tackle the system. But over time, you start to enjoy the routine and fall back in love with training. Fitness and speed of recovery return, before you know it, you’re entrenched - back in the system.
Now the things that bug us about training - which I believe are true of anything - are:
- Getting started
- What to do
Because you could be doing anything right? What’s too much or too little? What information do you listen to? So many questions for something that really isn’t complicated.
People know about my ‘catch all’ 30 Days to 10k Training Program (now updated, if you don’t mind), which is a great starting point for anyone hoping to ultimately run a Marathon or Half Marathon in the future.
Where you're at...
People are coming at this from different places and with different histories. Some are fit and others aren't. Some are old (always injured) others are as fresh as a daisy. So here’s some factors to consider:
Where are you now
What have you got
What you want to achieve
How much - how often - can you train
Scenario 1
Already fit and training. Looking for some cardio work to fit in with your current regime.
My advice:
Even though you want maximum benefit for the time spent training. Still work an even split, one session hard, one session easy. Running hard all the time can put you into a hole and eliminate some of the enjoyment of training. I’d make your month look like this.
Setting out your month with an A/B approach is a good way to get it done. One session to ‘face the music’ and one you can look forward to. Anatomically, it will balance you out also.
Where you want to get to...
The following examples are structured towards ultimately racing. You’ll see longer Sundays and 3+ sessions per week. These programs will set the tone for a productive race outcome. What this first month might indicate to you:
What’s an appropriate race distance.
How often you’ll - actually - train
Difference between talking and doing
Where you can get to with more months of application
Scenario 2
You’re deadset nowhere but have big things in mind. For example, you’ve got aspirations of racing a Half Marathon or City2Surf, anything that’s going to require some sort of application to training over a period of months. But you couldn’t run a bath.
My advice:
Start very light. Be kind to your body. Everything you do physically will be a shock to the body at first.
Notable points:
This schedule aligns you with our typical Half Marathon training stimulus
Easy+ on Sundays. This is a longer easy run, say 1.5x your easy. For example, if you’re doing 20 mins during the week, do 30 mins on the weekend. It’s a good way to get your head around weekend Long Runs.
Scenario 3
You’re already training and looking for some structure and progression towards an event. You can run ~10km comfortably and you’re in decent nick.
This schedule presents 2 out of the 3 main pillars of distance running training. Intervals and Long Runs. This will keep you honest and make sure you don’t die of boredom from just going jogging all the time. Speed work is crucial for anatomical efficiency also. Running slow all the time leads to bad form and injuries.
Scenario 4
You’re training well and want to take it seriously. So we can introduce another session into the weekly schedule that has increased intensity. The larger sample size will balance out the intensity ratio. This schedule presents all 3 main pillars of distance running training.
This schedule presents all 3 main pillars of distance running training. Intervals, Speed Endurance and Long Run. That's all you need for a solid Half Marathon training program. Then you can balance the rest out with easy running.
Notable points:
People - the busy people - ask why don’t you just do the three main sessions - in the 3x per week - and make it more efficient? Well, you can and I do, however the aforementioned is more balanced by adding easy running for an increased endurance running base.
Scenario 5
This is the ultimate schedule for the Average Joe’s among us. Five sessions per week, chunked together to give two distinct blocks of training. An easy session after a hard one. Nothing on Monday. I hate running on Monday.
Notable points:
I always try to get my legs moving the days after a hard session with an easy roll out. ~40 minutes is fine. It helps with soreness and the light movement will unwind your body.
I prefer to chunk my days so there’s a lovely rest day in the near future. This could depend on your schedule of course.
To experience the magic of structured training, hit up our FREE 30 Days to 10k Training Program. It’s got everything you need, condensed into one month of running. As mentioned, do a month of running.
