Training Plan Overview 2018: 7 Steps To Setup Your Running

Posted On 26/12/2017

How do you plan your training? Do you get the most out of yourself? Will you achieve your goals?

 

There are 7 steps I take to developing my training plan. Join me as I take you through my process. At the end I’ll share my overview for the 20 weeks leading up to the Wings For Life World Run.

1. Gather The Essentials
2. Know Your Goals
3. Create An Overview
4. Pen In Important Dates
5. Pencil In Key Training
6. Details, Details, Details
7. Train, Adjust, Train

 

 

1. Gather The Essentials

 

• Coffee
• Pen
• Paper
• Calendar
• Training references
• McMillan running calculator

 

2. Know Your Goals

 

There are two key races I am focussing on in 2018.

• Wings For Life World Run
• Hard Core 100

Check out those goals in 2018 Running Goals.

 

Along the way I’ll throw in a few shorter distance events. Most will be based on what is available when my work roster allows me to race. Not to be missed will be the 2018 Victorian Police and Emergency Services Games in March.

 

3. Create An Overview

 

My training started part way into December 2017. This gives me 20 weeks until the first main race, The Wings For Life World Run. Then there is 11 weeks to the Hard Core 100.

 

Break up the 20 weeks. I work in 4 week blocks. It is a manageable time frame, plus it fits with how my work roster is scheduled. The easier training fits in with life, the easier it is to do.

 

Pick a main focus for each cycle coupled with a secondary focus. Remember you can be great at anything, but you can’t be great at everything. Choose wisely.

 

4. Pen In Important Dates

 

Put in everything you know. This should include your fixed commitments and anything that may affect training.

• Work days
• Family events
• Holidays
• Races

 

5. Pencil In Key Training

 

Think of the bench mark training sessions when want to hit. Pencil them into the overview of your training plan.

• Do they work?
• Do they fit in with your other commitments?
• Is there enough time between the sessions?

I find I rewrite this quite a few times. The first draft is always too optimistic.

 

6. Details, Details, Details

 

Plan out each session of your first training block. For me it is 4 weeks. Start with the main sessions such as long runs, intervals, tempo runs.

 

Next fill in the recovery or regeneration sessions. This can include the very easy runs, days off or anything else you do to help recover and absorb from you training.

 

Fill the remaining runs. These will usually be easy runs.

 

Finally schedule your supplementary training. Weights, yoga, pilates or anything else you do.

 

After the first training block, I will then pencil in the main sessions for the following block of training.

 

Now we have a detailed view of the first block plus a reasonable idea of the following block of training. Compare it to the over view of your training plan and make sure it all fits together. It is at this point I find the reality of the rest of my life means my main sessions don’t quite work. Usually I have less time between then than I first thought. Again it usually involves a rewrite.

 

7. Train, Adjust, Train

 

Now for the fun part. Start training.

 

Have some patience and confidence in your plan. Allow time to see results, but be honest with how you handle it. What looks good on paper doesn’t always work in real life. Take note and adjust. Keeping the plan in line with your overview.

 

Training Plan Overview 20 Weeks

 

I break 20 weeks down into 5 blocks of 4 weeks.

 

 

Block 1: Weeks 1-4

 

• Increase VO2max
• Increase distance of long run

Different and bigger goals require a change in approach. The main difference is a regular inclusion of faster running. The fast running won’t work on it’s own. It is only part of a bigger picture. Let’s break it down… read more here

Block 2: Weeks 5-8

 

• Increase VO2max
• Increase distance of long run

I’ve moved from 8 out to 9 day cycles for training. Mainly because I’m on a different roster cycle for work. It also does work in quite well with what I am trying to achieve. It makes for a simple structure of 1 day hard followed by 2 easy days… read more here

Block 3: Weeks 9-12

 

• Increase pace at Anaerobic Threshold
• Increase pace of long run
• Small amount of anaerobic tolerance development

The last 4 weeks of training was a bigger challenge than I anticipated. Well off target for quite a few sessions. I tried not to dwell on them too much. Took a little extra recovery. Tested myself in the last week. Surprisingly I still ended up pretty close to where I hoped to be. Now ready for training block 3… read more here

 

 

Block 4: Weeks 13-16

 

• Increase Wings For Life race pace
• Emergency Services Games

 

• 10km Cross Country – Race Report
• Half Marathon – Race Report

 

Block 5: Weeks 17-20

 

2.5 Weeks targeting efficiency at Wings For Life race pace

1.5 Weeks of taper

Race: Wings For Life World Run: Melbourne

All the preparation work has been done. The focus of these last 4 weeks is only on being ready for race day. My goal is to make the WIngs For Life World Run an ultra marathon. That is run further than 42.195km before the car catches me… read more

 

 

Final Word

 

Having a clear plan helps you make the most of what you have. How do you plan your training?