The Training Wizard is here to help you plan
29 November 2011
So, you've targeted an event and now need some guidance on how to get yourself or your running group to the finish line in good shape. Do not fear! runbritain's Training Wizard is here to help!
A great tool for helping group leaders in planning, it will give you a weekly programme depending on what you want to do, how you want to do it, how you are feeling and what's going on in the rest of your life. You will need to consult the Wizard on a weekly basis. Your event and target will probably stay the same for several weeks but your focus may change as you get closer to your target and your training load may change on a weekly basis.
Click here to go to runbritain.com and find the Training Wizard (on the bottom right of the page) and then follow these simple steps:
Choose what you want to do
Is it to start running or to participate in an event: 5k, 10k, half marathon or marathon? If your event isn't listed there you should choose the distance that is closest to it. For example, if you are going to run in a ten mile event you should click on half marathon or for 5 miles click on 10k.
Choose a target
If you are starting running you should consider how many days per week you could train. Choose the three day or the five day plan. If you are training for an event you should select the time in which you are aiming to get around.
What will you focus on during this block of training?
Now look at how much time you have between now and the date you want to achieve your goal. Is it six months or six weeks? You should 'chunk' your training into blocks and give each block a focus. Each block should last around six weeks as that is generally the time it takes to adapt to the training stimulus but you also need to make it fit with your lifestyle or with any 'inbetween' races you want to do, so you may opt for a 3 week block (a marathon taper would be 3 weeks) or a 7 week block (it shouldn't really be any longer than that).
During a training block you could focus on building an aerobic base, building strength endurance, speed endurance, pushing up your lactate threshold level or improving your running economy.
How do you choose your focus?
Generally, runners begin by building an aerobic base, move onto strength-endurance and then speed-endurance. However, you may want to assess your strengths and weaknesses to help you determine what your focus will be. You may already know where your strengths and weaknesses lie or you may want the advice of a coach at your club, the leader of your group, or a physiologist who would be able to carry out physiological test.
Will it be an easy, moderate or hard week?
Once you have decided how long your training block will last you need to decide when you will put in hard, moderate and easy weeks. Generally runners will start with an easy week, move onto a couple of moderate, then a couple of hard and ease down again before starting the next block. However, you also have the opportunity here to make it fit with your lifestyle. If you have a busy week at work or with social/family commitments you should opt for an easy week. If you have a week off work and are not going away you could opt for a hard week.
So, what are you waiting for? Get busy planning for that event and enjoy the journey that you take to get you there!While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.