How I Make My Running Training Plans
Summary
TLDRIn this video, the speaker shares their personal approach to creating a successful training plan without a coach. They emphasize the importance of a weekly long run, alternating hard sessions with easy recovery days, setting specific goals for each session, and adhering to the '10-day rule' for varying training paces. The speaker also warns against blindly following generic training plans, advocating for individualized, flexible planning to avoid injury and maximize progress.
Takeaways
- 🏃 Creating a personalized training plan is crucial for avoiding injuries and optimizing performance.
- 📝 The presenter emphasizes the importance of not blindly following generic training plans found online.
- 🌟 A key principle is to always include a long run in training to build aerobic capacity and resilience.
- 🔄 Hard training sessions should be followed by easy recovery days to prevent overtraining and injury.
- 🎯 Every training session should have a clear, specific goal that contributes to the overall training program.
- 📊 Progress can be measured through various metrics like effort levels, volume, heart rate, and running paces.
- 🔟 The '10-day rule' suggests that each training pace should be practiced at least once every 10 days to maintain and improve fitness.
- 🏁 The presenter shares their approach to planning VO2 max sessions, emphasizing the importance of recovery and not overdoing it.
- ⚠️ There's a caution against the pitfalls of sticking too rigidly to a plan, which can lead to fatigue and injury.
- 🛠️ The video script advocates for flexibility and self-awareness in training, adjusting plans based on individual needs and conditions.
Q & A
What is the main idea of the video?
-The video aims to demonstrate how to create a personalized training plan for running, emphasizing the importance of individualized programs over generic, purchased plans.
Why does the speaker prefer creating their own training plan?
-The speaker prefers creating their own training plan to avoid spending money on generic plans and to tailor the program to their specific needs and goals.
What are the four rules the speaker uses to structure their training plans?
-The four rules are: 1) Always include a long run, 2) Follow any non-easy session with an easy day, 3) Every session should have a specific goal, and 4) Hit each training pace range at least once every 10 days.
How does the speaker vary the content of their long runs depending on the race distance?
-For shorter races like 5K or 10K, the speaker does long, slow, and easy runs. For longer distances, they incorporate specific paces into their long runs to get used to running fast for extended periods.
Why is it important to have an easy day after a hard training session?
-Having an easy day after a hard session allows the body to recover and repair itself, preparing it for the next hard session and preventing injury.
What does the speaker mean by 'every session has to have a specific goal'?
-The speaker means that each training session should be designed to progress towards the overall goal of the training program, with measurable outcomes like pace, volume, or heart rate.
What is the '10-day rule' mentioned in the video?
-The '10-day rule' refers to the idea that each pace range in training should be practiced at least once every 10 days to ensure continuous fitness improvement and prevent regression.
How does the speaker adjust their training plan when they face challenges like travel or allergies?
-The speaker adapts their training plan by modifying sessions, such as changing the day of a long run or reducing the intensity of a session, to accommodate unexpected challenges without compromising their fitness goals.
Why does the speaker suggest not blindly following purchased training programs?
-The speaker suggests not blindly following purchased programs because they may not account for individual differences in recovery and fitness, potentially leading to injury or ineffective training.
What is the significance of having flexibility in a training plan according to the speaker?
-Having flexibility in a training plan allows for adjustments based on how the body feels, preventing overtraining and injuries, and ensuring that the most important sessions are prioritized.
Outlines
🏃♂️ Personalized Running Training Plans
The speaker emphasizes the importance of creating an individualized running training plan rather than following a generic one from the internet to avoid injuries. They share their own experience of improving personal bests without a coach by designing their own training programs. The speaker outlines four key rules for creating effective training plans: including a long run, following hard sessions with easy days, setting specific goals for each session, and adhering to the '10-day rule' for training paces. The long run's content varies depending on the race distance being trained for, with longer, slower runs for shorter races and pace-specific long runs for longer races.
📝 Structuring Training for Peak Performance
The speaker discusses how to structure training sessions effectively, focusing on the '10-day rule' for training paces. They explain the different types of training paces, from easy running to sprint speed, and the importance of hitting each pace range at least once every 10 days to maintain progress. The speaker also addresses the potential issues with pre-made training plans, such as overtraining and increased risk of injury, and suggests being flexible and self-aware to modify plans as needed. They provide an example of how to plan VO2 max sessions over a four-week period, ensuring they are spaced out appropriately to avoid overtraining.
🛠️ Adapting Training Plans to Real-Life Challenges
The speaker shares their personal experience of adapting a training plan for a half marathon while facing real-life challenges such as travel and allergies. They demonstrate how to adjust the plan to accommodate these disruptions, such as moving sessions around or altering the intensity of workouts. The speaker also reflects on the importance of listening to one's body and being flexible with training plans to avoid injury and ensure effective progress. They conclude by encouraging viewers to create their own base building phase training plan and to watch the next video for more detailed guidance.
Mindmap
Keywords
💡Structured Training Plan
💡Aerobic System
💡Paces
💡Recovery Runs
💡Specific Goals
💡10-Day Rule
💡VO2 Max
💡Threshold Paces
💡Adaptations
💡Flexibility in Training
Highlights
Creating a personalized training plan can prevent injuries and improve performance.
The speaker has been running for over a year without a coach and has seen significant improvements.
The importance of structuring marathon training with individualized programs is emphasized.
Rule one: Always include a long run to build aerobic capacity and resilience in joints and muscles.
Long run content varies based on the distance being trained for, with specifics for 5K/10K vs. marathon.
Rule two: Follow hard sessions with easy recovery days to prevent overtraining and injury.
Recovery and easy runs are crucial for repairing the body and preparing for the next hard session.
Rule three: Every training session should have a specific goal aligned with the overall training program.
Progress can be measured through effort levels, volume, heart rate, and various running metrics.
Rule four: The 10-day rule ensures all training paces are hit at least once every 10 days.
The 10-day rule helps maintain and improve speed by regularly engaging different pace ranges.
Overdoing or underdoing training can lead to fatigue, injury, or wasted training time.
The speaker's approach to planning VO2 max sessions every nine days to optimize recovery.
The importance of not blindly following online training programs and the risks associated.
The psychological bias of paid training plans can lead to overexertion and potential injury.
Flexibility in training plans is key to adapting to individual needs and avoiding injury.
The concept of A, B, and C goals for races and how they relate to training plan flexibility.
An example of creating a general training program for a 5K race, incorporating VO2 max and threshold workouts.
Adapting the training plan when conditions are not ideal, such as during travel or illness.
The speaker's personal experience with adapting their training plan due to unforeseen circumstances.
Transcripts
Following a structured training plan from the internet is guaranteed to get you injured,
and in this video, I'll show you how I structured my training and how you can
do with a few simple steps so that you can be your own coach. Now, if you click on this video,
you're probably cheap, like me, and you'd rather just make your own training plan
than spend $30 on a generic PDF. Now I've been running for over a year now
without a coach and I've seen all of my PBs get completely smashed, and I think it's because
I'm running my own individualized training programs that's helping me do this. In fact,
I wrote out my entire marathon training block in an hour plan rather than the other day,
and I did that using these four rules that I use to make training plans. Now, later in the video,
I'll show you how I made this plan in only a couple of minutes and how you can do the same,
but first I'm gonna show you the four rules that I use to always write my training plans.
Now. Rule number one is that we always have a long run. No matter what time of the year it is or what
you're training for, we always have a long run. This is so important to build your aerobic system,
to develop the resilience in your joints and muscles and to help you to start running
further the longer. And what's interesting is the contents of the long run vary depending on what
you're training for. Here's what I mean. Now. If I'm training for a 5K or a 10K race or maybe even
just base building, I will go long, slow and easy on my long runs, aiming for 15 to 25 kilometers.
But if I was training for longer distances, like a half marathon or a full marathon,
I'd make sure that I'd be adding in specific paces into my long runs to make sure that I can get
used to running really fast for a long period of time. Okay, rule number two any non-easy session
is always followed up by an easy day. It goes without saying that doing a threshold session
on one day and then backing it up the day after with 400 meter repeats in a VO2 max workout is
gonna be an absolute disaster on your body. So I always make sure that the day after a hard session
I try and relax a little bit and I do recovery or easy runs. And to me, recovery and easy runs
are basically the same thing, because they're slow and conversational and they're all about repairing
your body ready for the next hard session. And who knows, after a really hard session,
you may even need two easy days to get fully recovered for the next one, and that's okay.
Okay, rule number three every session has to have a specific goal, that's, moving you towards the
whole goal of the actual program itself. For example, when you go out for a recovery run,
are you running slow enough that you can be fully recovered for the next session day? And
during your sessions, are you programming in specific paces that relate to the goal that
you're trying to get to, and are those sessions actually progressing throughout the plan? You
don't know this unless you plan a specific goal for every session that you have. We can measure
progress with many things your effort levels at a certain pace, the volume of your workouts,
your heart rate, elevation, paces that you run, or even distance that you covered through a week.
We want to use as many metrics as we can to monitor your progress. The whole point of
a training plan is to plan out progression, so everything should be geared towards this.
Now, rule number four is all about the 10. Day rule, and to understand the 10 day rule,
we have to talk a little bit about training paces. Here are all the training paces, from easy running
all the way to sprint speed, and during training we want to be hitting each pace range at least
once every 10 days. Now for this top end speed, we're going to be doing strides and hill sprints
and things like that, but we have really short bouts of exercise and really long rest times.
This Vio2 max range will be between our 5k and 10k pace workouts and is aimed at working really hard,
but in a zone that's going to help us to build our circulatory system and our heart
to deliver more oxygen where we need it. And these sessions are really fatiguing.
And this threshold area will be between our half marathon and a marathon pace zones. Now,
because threshold is a little bit less fatiguing than the Vio2 max workouts,
it means that we can have short rest times and longer bouts of exercise at a lower intensity
to really hit that threshold zone. And after this we have our steady running or our upper
aerobic running, and further on from this is our easy pace running and recovery pace runs.
Steady runs allows us to bridge the gap between our easy running and all of the other pace ranges,
starting at marathon pace. And, as you can see as we plot all of this on the graph, we
can actually aim to move all of these pace ranges to the left so that everything gets faster. Now,
from my experience, I found the biggest benefits in my running happens when I hit every single
pace range at least once per 10 days. I found that if I don't hit my lactate threshold and my
Vio2 max sessions at least once per 10 days, they start to go backwards, because during a
session you break down your body and then your body rebuilds to make you stronger and faster,
and if you don't utilize those adaptions, they very quickly get taken away. So we need to be
hitting every pace range at least once per 10 days If we want to continue to push our fitness in the
right direction, and most of the training plans that I've looked at in the past have
really focused on one specific pace range and not even bothered to look at any of the other ones,
which is going to slow you down over time and lead you to a couple of issues.
Now, too much, especially when it comes to Vio2 max workouts, and we really struggle to recover
and we start to get fatigue, but too little, and we waste 16 weeks of our lives in a training
block. So, taking this into account, here's how I plan out my Vio2 max sessions over over a four
week period. Let's say, for example, that we have each Vio2 max session every nine days, so the
first one would be on the Tuesday of week one, and then nine days later, thursday on week two, and
then the next week after that, in week three, we'd have it on the Saturday. What this would mean is
that we could have the fourth week off completely, to start again on the Tuesday in a metaphorical
week five. And this means that if we do the maths and I think that's correct we're doing a session
for Vio2 max every 9.2 days. This means that we're not going to be overdoing it with our Vio2 max
sessions and trying to do too many too often. So every nine days is probably going to be absolutely
perfect, and if you're really well trained, maybe more like every seven days. Now I'll explain
the rest of this program later in the video, but first maybe let's talk a little bit about why you
shouldn't just blindly follow training programs that you buy online. Now we want to be pushing
our fitness curve in the right direction across all aspects, but perhaps for us weekend warriors.
Doing too much in one area and negating all the rest can cause some serious issues. And when you
buy a pre-made training plan on the internet for like $40, you already have that psychological bias
of wanting to nail every single workout that you paid for. And I usually find that I run into two
different issues when I try to stick to the plan. Number one is that I find that I just
get really tired and I find that my legs just can't push me any harder during hard workouts,
so I would never maximize the full workout because I was so fatigued. And because I'm fatigued,
I'm trying to smash these workouts out. The next thing would happen,
which would be I would get injured. How many times have you thought in training
I'm really tired and sore, but it's on the plan, so I have to get it done.
As a non only athlete, do you really need to do this? This is why I think that you should make
your own plan individualized to yourself, but you should also be flexible enough to modify the plan
to make sure that you're getting the most out of your body and not stepping over the line into that
injury and fatigue zone. And the best athletes in the world structure their training just like this
they take it easy when they feel like they're starting to lose control and they take complete
rest days when they feel like they need to. Now, the way that I think about this is like when you
make A, b and C goals for a race. So an A goal is something that you would do on the most perfect
day, with the perfect conditions and your legs feel great and everything goes really well. And a,
b and a C goal would be what would happen when things don't go to plan. So here's what I do I
write a training program that I would like to do if all the conditions were perfect on every
training session and I felt great throughout the whole thing, and I try to stick to the
plan if all other variables are allowed. But if it doesn't, then I change my focus into nailing
specific sessions that I know are going to give me the best bang for my buck, like the long run,
for example, or a key specific session for like a 5k or 10k race. Having this flexibility and mental
awareness to take care of yourself and understand that you're not going to be able to do the best
that you possibly can every day. That's really valuable. All right, let's make this program Okay.
So let's make a general training program for a short race like a 5K. That will be happening at
the end of the fifth week. We need to add our VO2 max workouts, like we did previously, at around 5K
or 10K pace. So I'll check those sessions in now and I showed you how I planned out those sessions.
Every nine days previously, I've gone with some 400 meter repeats and some 1K repeats, as you've
seen in many programs before, to keep it quick and basic. Okay, now we need to balance our threshold
and our steady running into this plan too. And in the fourth week, where the VO2 max session doesn't
actually fall in that week, we'll add a steady run. As you can see, we're hitting every single
pace range that we talked about earlier every 10 days, which is absolutely perfect. Then, finally,
we can fill the gaps with easy running or rest days. How easy is that? On the days where we have
two easy runs in a row, I'll add in some strides to the end of the easy run, like here and here.
So let's have a look at the last three weeks of my training plan as I build towards my half marathon.
So, as we can see, I'm trying to follow all four of those rules that I outlined at the start of the
video to make sure that I'm pushing my fitness forward, working my way towards this marathon
block, which I actually am very excited for. And because I made this plan myself and I know
from the history of my training what I can get away with each week, I know that I can
do a VO2 max session and a threshold session every week and not have too many issues. And,
like I mentioned earlier, this is my A plan, meaning it's the plan that I'd like to do if
everything goes right and unfortunately everything didn't go right in this. So let's get into that.
09:17 In week four,
I had some insane leg saunas because I tried to bump up the intensity of my leg training sessions
during the week. So, rather than trying to push through the plan and potentially just cooking
my legs even further, I dropped the Thursday session and did some easy running instead,
and by Saturday my legs were completely fine again and I was all good. So that was definitely a smart
decision. In week five, I pretty much nailed the whole week, except for my midweek long run,
where I dropped it to 75 minutes instead of 90, just because it felt like I didn't need
to run any further that day. And then we get to week six where it basically fell apart.
09:47 But I did my best to salvage a good training week.
09:50 I traveled during this,
which meant I had to shuffle my whole week around so that I could skip my long run
on the Sunday and bring it to Saturday, which just made the week a bit of a mess.
So traveling on the Friday meant that I had to basically do my easy run to the shop to get food
in back, and then on the Saturday session I had some serious allergies to something
that was in Melbourne, which completely destroyed my VO2 max session that week,
and so the mileage that I lost in those two days I made up by bumping my long run up to 28 kilometers
instead of 26. And then when I got home on the Sunday night, I did a quick little 5K around the
block just to keep the legs moving and topping off my aerobic base. We adapted and we overcame.
Now those three weeks of training were in my base building phase, and if you're interested
in knowing how I've structured my base building phase and how you can too, then you'll have to
click on this next video and keep it a click and a like and all that, and I'll see you over there.
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