I’m curious how those not involved in a formal running team or club go about training. Is there a specific app or program you use? How do you come up with and follow through on training plans?
I ran cross-country in high school. In my mid-thirties I picked running back up doing a C25K, then just kind of building endurance by increasing the distance. Eventually I found the Nike Run Club app and did it’s half marathon training program, which I really enjoyed (I’ve actually done it three times now). Every week they give you two speed runs, two recovery runs, and a long run to do. All the runs are guided, which is nice having a voice in your ear telling you to run, stop/rest, how to change your effort, etc on speed runs.
Long term I’d like to run a marathon at least once. My other probably somewhat unrealistic goal is to run a sub 20 minute 5k, since I never could crack that barrier I’m high school. But I don’t have a coach like I did back then, and Nike’s programs are limited to the half and full marathon, so I’m at a bit of a loss of figuring out how to train.
Any thoughts, experiences, recommendations welcome!
My goto run plans are in the book 80/20 Running by Matt Fitzgerald. A good read for how to train, and never had any injuries arising from those plans. They are HR based though, but that’s great to build a solid base.
Currently, I’m following the Caffeine Bullet marathon training plan, as these are pace based, which definitely helps get towards a target finish time. They have been developed from interviews with multiple elite athletes and are well rounded enough to help improve speed, while balancing recovery.
None.
I have followed some in the past, and I’ve had enough 🤚 They all almost understimate how much time we need to recover (life happens y’know). Too much high intensity training even to longer distances.
I have never hired a trainer, maybe I should consider in the future if a need to set a goal time or whatever. If I could afford it.
I’ve never been on a team or ran for an organization per se, but while I was in college I got really involved in the local running and triathlon community. I turned to training peaks and bought a 5k, 1/2 marathon and triathlon training program through their site. I think it was one that runners world had published. I got down to a 20:40 5k and 1:44:50 13.1 without any formal training and was pretty happy with that!
This is not an endorsement, or recomendation, just starting my progression path. As a late club joiner, late onset runner. I started using free online training plans like Hal Higdon’s novice plans for 1/2 marathons and marathons. My first goal was to finish a 1/2 marathon. Then a full. I graduated to using Training peaks w/ a purchased training plan from Joe Friel, sub 4:00, and then sub 3:30. From there I purchased Pete Pfitzinger advanced marathoning and faster road racing, and have done a few cycles of 18-55, and 12 55, and am now doing his half 12-63. I joined a club in 2021, but never really run with them, as I like to stick to my own traning plan, and am good with following a prescriptive plan.
The path I’d suggest for most runners, is consider joining a club, with similar minded runners, if you can, with a similar race goal in mind, and communally work towards that, if that’s your thing. Otherwise, the free online plans can get you sub 3:30 no problem, if you put in the work, and can not over train, it’s very important to listen to your body, and avoid creating chronic problems. you may not get fast, as fast, but you are a faster runner when running than when injured.
Once you get to a certain point you’ll want to do more reading, and see which plans fit your prefered style of trianing, and lifestyle, borrow books from friends, or read them online, then mix it up.
New runner here, how does one find a run club?
Start with an internet search of “[your city] running clubs”. Depending on the size of your city or town you should find at least a few groups. Go to their websites or social media pages and read up on them. Find out where they meet up for runs, reach out to the admins, introduce yourself, meet up and run! They’ll probably have a range of pace groups for you to choose from and a predetermined route. You can just tag along, chat, and not have to worry too much about pace or turns.
Don’t be afraid to try multiple groups until you feel like you’ve got one that you feel comfortable with.
Great advice, thank you!
Check local running stores, too. For instance, Fleet Feet often has fun runs and training programs for various distances.
I was finally able to crack a sub 21 minute 5k (was my goal) by doing a marathon. After that the 5k seemed easy, though your results may vary.
I use TrainAsOne to generate dynamic running plans.
I used TrainAsOne for a couple of years and I liked it. Very personalized and customisable if you do the paid version. I didn’t feel like it was pushing me hard enough. That might have been for the best, I don’t know.
I’m currently working through a Pfitzinger marathon plan, and boy did I get my wish.
The cannonical texts after completing a couple of novice plans are Daniels (Daniels Running Formula) and Pfitzinger (I have Pfitzinger and Scott Avanced Marathoning but there also is Pfitzinger and Latter Faster Road Racing 5k to Half Marathon). I think these have been mentioned in other replys. These books are good to have as they give a little explanation as to why you are doing each workout in addition to the plan. Daniels just gives a couple of hard workouts a week and you fill in the other days with easy running. While the Pfitzinger plans are the usual prescibed workout (or rest) for each day. These plans don’t have as much of a ramp up as the beginner plans so you want to be used to putting in some significant mileage each week along with a hard workout or two before you start one of these plans. But other than that they are pretty accessible.
I’m just about the complete the Higdon Novice base training plan and will be starting the Hansons Beginner Marathon plan after.
I’m definitely not that organised. I treat the weekly Parkrun as my serious run, and then it’s just a matter of running throughout the week in preparation for that. I also have other, longer (10-12 km) races throughout the year that I frame my “training” around. Rather than run to someone else’s generic plan, I prefer to just listen to my body and take a break or modify the pace/distance where necessary.
I’m rocking a Garmin smartwatch and using the preloaded adaptive training plans. I started out with a couch to 5K last year, and now I’m doing a Jeff Galloway 5K plan to increase my speed. As someone who was never able to run before due to chronic injuries, I’m just shooting for a 10 minute mile average, lol.
I currently use the COROS plans:
https://coros.com/plansMe, too! I really enjoyed the half marathon plan, though I supplemented with skiing and cycling. Currently using the off-season plan though the mileage is a bit low for me, so I extend the distances a bit.
I’m on the threshold development plan at the mo. Lost a bit of pace from lack of running a few months back. Trying to get it back, although, losing some weight would probably work better for that.
Did you get the message about a coached marathon or half marathon program? I signed up, though not sure what it is. :)
I saw that, but I was a little apprehensive about signing up. Not sure how it will work.
I used the Runna app C25k and it worked quite well for me. I read Jack Daniel’s book and Runna bases their timings and run off the VDOT method he suggests. They have a ton of programs from C25k all the way to ultras. If you pay the subscription they offer personalized coaching through the app
I mostly build my own. Usually I start the season by increasing mileage and then implementing harder workouts like LT runs, VO2max intervals and long runs. The closer to the race I get the more specific to it my runs become.
I’ve been using Peter Attia’s plan of 3 hours per week of easy pace running with one day per week of fast interval runs. Its been going well so far.
