Choosing the right training plan for your running can be pretty daunting, especially if you’re not working one-on-one with a running coach who writes the plan for you based on your needs. There are a lot of factors to consider when finding the perfect plan for you and your needs, and you may not even know what those needs are if you’re just starting out. So, here I’m sharing my biggest tips to help you find a running training plan that’s going to work well for you. Use these tips to find a plan that’s sustainable for your lifestyle and that you have the greatest chance of following up to race day.
What should you look for in a running training plan?
Experience level: One of the common things you’ll see is a running training plan written for a “novice” or an “intermediate” runner, but how do you know where you fall along that spectrum of experience? A novice is someone who is brand new to running, someone who may not even be sure how to run or how fast they should be running. Many novices programs are also listed as beginner programs. If you’re training for your first race, look for a novice or beginner running training plan.
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Intermediate programs are generally designed for runners who have a few races under their belts, or for folks who have been running consistently for about six months to a year or so, or maybe a little over a year. Generally you’ve run your goal distance once or twice and are looking to get a little faster if you choose an intermediate training plan. Even if you would qualify as an intermediate runner, it’s okay to stick with a novice or beginner’s plan if it fits your needs better.
Advanced programs are for runners who have run that distance multiple times and are looking to get even faster. Examples of folks who would choose an advanced program are someone who wants to aim for an age group award at a 5K or someone who wants to qualify for the Boston Marathon. Most people training with advanced programs have a time goal in mind for their goal race, and they’re willing to put in the extra mileage and hard work to meet that goal.
How many times a week do you want to run? Before you choose a running training plan, you need to take a moment to think carefully and honestly about the amount of time you can put in to training. You may have great intentions of getting up in the morning and running an hour every day, but if you have a big work project coming up, the likelihood of that happening is very slim. It’s key to find a plan that you’ll be able to stick with and that meets your needs. Be honest about what you can do and find a training plan that meets those needs. This is one of the nice things about working directly with a running coach—they can modify your training plan in the middle of the training cycle if you need them to.
How many hours a week can you dedicate to running? This is an extension of the last point. It’s really important to know how much time your schedule will allow you to dedicate to running. Don’t forget that stretching, foam rolling, and other injury prevention necessities will also take up time. Factor all of these things in when you’re selecting your running training plan. If you can only afford an hour a day, including stretching and other recovery activities, a 55 mile per week plan is probably not going to be the right one for you.
(A side note: don’t run your mileage faster just to get in more miles in a given amount of time. Most of your miles should be run at a comfortable, conversational pace, or you’ll greatly increase your risk of getting injured.)
What’s your base mileage? If you haven’t been running much, you’ll want to choose a longer running training plan to give yourself a little more time to build what we call a “base” and get some miles in your legs. Too much too fast leads to injury. So, if you’re not running solid mileage in your off season, find a 16-week or even a 20-week training plan for your race so you have time to slowly build up the stress on your body. Do everything you can to get to that starting line uninjured.
Do you have any questions about selecting a training plan that I didn’t answer?
Runners: how do you choose what running training plan you use?
These are all such great tips! I think being honest with yourself in the beginning about what you are actually going to do is so much easier than setting yourself up for disappointment when you pick a program that is impossible to do with your other commitments.
Thanks, Julie! I completely agree with your point about being honest with yourself. It doesn’t do anyone any favors if you say, “Oh yeah, I have a really busy schedule but I can totally run 50 miles a week.” You’ll wind up burnt out and/or injured.
Great tips! I also think it is important to set realistic expectations. If you set a goal that is impossible to do with your current other obligations you will just end up frustrated and disappointed. It’s better to set yourself up for success!
Didn’t mean to leave two comments! I thought the first one didn’t take 🙂
Happens to me all the time! 🙂
Great tips! I definitely agree with your point about how many times/hours a week you can devote. I know myself and if I pick a training plan with too many days/hours, I end up failing miserably. Instead, I choose a basic 3 day a week training plan. If I want to work on time and getting faster, I’ll add in a day of speedwork.
Thanks, Chrissy! Figuring out what’s sustainable for you is so important if you actually want to stick with the plan. And, luckily, there are some really great 3 day per week plans out there, so it’s possible to train for longer distances without having to run almost every day.
Some great tips. Although I am more of an intermediate based on my experience I tend to go towards easier training plans because of the time I’m willing to dedicate or not dedicate to my running.
When I started training for my first marathon I found it really hard to pick a training plan. I ended up combining a couple of different ones and tweaking them to fit my needs!
Sometimes those hybrid plans work out really well. Glad it worked for you, and thanks for the comment! 🙂
My first half I followed a training plan but as it went along I adjusted it to fit my schedule and what I was capable of. I think that takes a little more insight and self awareness to be able to know if you are helping or hurting yourself when you change the plan around, so if you are starting off I would definitely follow the plan as it’s written
Great point, Erin. Being in tune with your body is so important, and if you haven’t learned to listen to your body’s signals yet, it’s definitely best to play it safe.
Don’t forget to include cross training! Everyone needs a little variety to keep it interesting. 🙂
Yes, indeed! If you get bored with what you’re doing it’s so much easier to skip one or two or five workouts, and then you’re way behind in your training.
My biggest advice is not to do one plan because everyone else is doing it. Just don’t. That’s like following a diet that is terrible for you just because it’s cool. That said, don’t be afraid to try something, just give yourself sufficient time to back out if need be!
Amen, sister! And, if you’re trying something new, really pay attention to your body. Your body will send you warning signs before you get injured.
Great tips! Usually when I pick a plan I pick the best one based on the time I have to train and my goals. Then I take the plan with my calendar and tweak as needed (due to holidays/ vacations/ etc). Then I print it, hang it everywhere and start training!
Thanks, Samantha! Sounds like you have a really great, effective system set up for your training!
I followed a plan to the T for my first half marathon, and I followed a plan almost to a T (I was a bit more relaxed knowing I had run the distance before) for my second half, and since then I’ve basically winged it / ran the half as part of full training which is not the best way to go into a long distance race! I have always created my own plan but I generally base it heavily on Hal Higdon’s plans with modifications for my goals/needs, which is generally running only 3 days per week and adding in extra cross training (lifting/yoga/other forms of cardio) as I am prone to shin splints.
Great tips! I feel like there are so many plans out there and I never know which one to go with! I usually stick with Hal Higdon, but in my last 2 half marathons I was given training plans by the race organizers and those have worked out pretty well. They were time based training plans which felt weird, but I ended up really liking them!
Hal Higdon’s plans are so great, aren’t they? I’m thinking about switching over to training for time instead of mileage. Ultimately what your body understands is effort and time, so it makes sense. I figure it can’t hurt to try for a training cycle. 🙂
Great tips – definitely what works for one runner doesn’t work for another, so I think every training plan should be assessed on a person to person basis. And on a race to race basis – what worked for you last time may not this time, because of life circumstances, or you may be ready to take on more mileage and workouts. Right now I’m using the Hansons plan for marathon training – I wouldn’t recommend it to everyone, but it works well for my personality, goals, and schedule.
Thanks, Laura! I wholeheartedly agree about changing training plans based on what you have going on. I used a relatively advanced, higher mileage plan for my first marathon, something that I wouldn’t be able to keep up with right now. It’s all about figuring out what will work for you.
Initially I chose a training plan via the internet and what I thought sounded “manageable”. After time I got comfortable knowing what works for me, and how I can tailor a basic plan to my needs and strengths. These are some great tips! Thanks so much for sharing!
Yes! After you get through a few training cycles it’s a little easier to tweak a plan based on your needs. Thanks for reading, Jamie! 🙂
Unrelated to the topic – but what plugin are you using for your newsletter? 🙂
Also, I totally agree on the tips – there’s more than just getting out there and running and if 5 days aren’t reasonable, don’t pick a plan that has you running 5 days a week.
I’m always torn between wanting a social life and wanting to be a kick ass runner.
Amen, right? Plus if you pick a training plan that’s not sustainable for you and your lifestyle, you’ll never stick with it.
Great tips. I talked with my coach about all this and then kind of let her go for it.
Thanks, Abby! Soon you’ll be writing training plans for people. 😀