How I Make My Running Training Plans

Summary

In 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.