Establishing a training schedule just because!

Welcome back to Unexpected Abundance! It’s been some time since our last conversation, but for good reason though. I got married! It was a busy, and exciting summer for my wife and I, but I am back on schedule and ready to post on a regular basis. Now that the summer is over, and we’re transitioning into the fall, the big question is, “what’s next?” Although I’ve started to pick up the mileage in the last few weeks, I won’t have enough time to get my body ready for the Long Beach Half Marathon I was eyeing for the end of the month. With that, I’ve decided to shift my focus to preparing for marathons in 2024. My goal is to run 2-3 marathons next year, and I want to take the remaining 3 months of this year to focus on strength and conditioning.

Since I’m not training for a particular race right now, I’m in sort of a free running schedule, meaning I can do any running workout I want for however long I want. Although this sounds great, it can be overwhelming and confusing at times. I remember after the LA marathon back in 2020, I ran 2 more times and just completely stopped, due to feeling overwhelmed about not really knowing what to do with the workouts. I’m happy to report that after a year of running again and ongoing trial and error, I’ve found a solid training plan that can be used when you’re either prepping for a race or you’re just chilling and waiting to decide what to do next with running, like me!

If I’m prepping for a race, I’ve followed a standard training plan from Nike Running Club, which consists of 2 recovery runs, 2 speed runs, and a long run, totaling 5 runs a week. This may sound easy, but with the mileage increasing each week, it can get tough. Since I’m not currently prepping for a race, I’ve been following this format, but removing 1 speed run and 1 recovery run, totaling 3 runs instead of 5. The reason I’ve been following this schedule is that it allows me to do two things: lift weights and focus on a key area. Lifting weights is crucial to running because it builds muscle endurance and minimizes the risk of injury. When you’re on a long 20-mile run, your body starts to break down due to the wear and tear from the run, but ff your leg muscles are well trained and conditioned, it can propel your body to keep performing at a higher level for longer distances. Secondly, this schedule has allowed me to focus on my speed. For you, that key area may be different, like endurance or better pacing with short runs. Since there’s no added pressure of a race, I’ve found that 3 runs a week helps keep your conditioning while building on a key area. I’ll be breaking down the three different runs below, including their purpose and examples of workouts I’ve done that have helped me with my training.

Recovery Run: Something that I’ve struggled with in my first years as a runner is the recovery run. Not with the run itself, but my effort during the run. I’ve been working on changing my mindset with the recovery run, and appreciating it for what it is, which is a RECOVERY run. There’s no need to go fast or be out of breath after a recovery run. Use these runs to let your body get ready for the week ahead, and it’s meant to be run at a slow pace. If your 5k pace is around 9 minutes per mile, then your recovery pace should be closer to 11 or even 12 minutes per mile. A good way to gauge if you’re going too fast is if you’re not able to have a conversation without breathing hard. If you are, take a step back and slow down. Use the run to build endurance! With recovery runs, I focus more on time instead of distance. If I’m in a race prep schedule, I have 2 recovery runs. The first will be around 15 minutes, and the second will range from 25-60 minutes, depending how close I am to race day. For a non-race training schedule, I’ve found that 15-45 minutes is a good range, depending on your endurance.

Speed/Temp Runs: Now we’re talking about the fun stuff! Now, let me preface by saying that I still get nervous about these sessions, mostly because of how I’m going to feel after the session. It’s easy to get intimidated when you see “speed” workout, especially if you’re a beginner. But fear not, for these sessions are beneficial and can help you take the next step as a runner. Of the three types of runs, these are the best workouts to play with your different paces and improve upon them. Here are some of my favorite speed workouts:

• Fartlek: These workouts are great for runners to practice controlling their paces and recovering while running. Whoa, what? You can recover while running? Yes! A good beginner fartlek workout is one minute running hard, and one minute running slow. During the minute that you’re running slow, control your breathing and get ready for the next interval. Repeat that 8-10 times, and it will give you a baseline. A good challenge would be to do a fartlek workout at the beginning of the month, and another fartlek workout at the end of the month and compare results to see your improvement.

• Intervals: I’ve found that intervals are a great way to practice holding a certain pace for a time. The longer you can keep a pace, the easier it’ll be to run a longer distance. Start with a 2:30 minute interval, followed by a one-minute rest interval. Repeat this 3-5 times, and feel free to run the intervals at different paces. I like to test my 5k pace during the intervals and see how my body adjusts. It’s also a great opportunity to practice your breathing techniques and sharpen your mindset when the workout gets tough.

• 3–5-mile Tempo Runs: Tempo runs are like intervals, where the only difference is that these workouts focus on holding a certain pace for a distance. For beginners, a 3-mile tempo run is a great way to play with different paces. A good workout to start is to warm up for half a mile, 10k pace for half a mile, 5k pace for a mile, 10k pace for a half a mile, then cool down/recovery pace for the last half mile. Feel free to change the distances and paces that you want to maintain, as long as you’re not running at the same pace. If you don’t change the paces up, you’ll hit a plateau and won’t maximize your training. These runs are hard at first, but as with anything, the more you practice, the easier it gets. As you get more comfortable with tempo runs, you’ll be able to add more miles to your tempo runs.

Long Run: The final run of the week, the majestic long run! When you see the workout on the calendar, it’s intimidating. Somehow, a 5-mile tempo run is less scary than an 8-mile run. Sure, the 8-mile run is longer, but honestly, it’s easier. I enjoy the long run because it’s a challenging run, not so much physically, but mentally. The long runs should be done at a comfortable pace that you can keep for however long your run is. For new runners, I’d start the first long run with 1-3 miles. To decrease the risk of injury, you can add a mile each week to increase your base. If you’re looking to maintain your conditioning, anywhere between 5-10 miles is a good spot. If you’re preparing for a race, then increase those miles each week until you’re ready to taper. I’ll be releasing a detailed marathon schedule for beginners in the upcoming weeks.

I hope this gives a good glimpse into what a regular training schedule looks like. If you’re new to running, consider using this template of 3 runs a week: recovery, speed/tempo, and long runs, to test your body and get it into running shape. Or if you want to use a different schedule, that’s totally fine too! If you tie your shoes and head to the starting line, you’ve already won the day.

Thanks for joining me today! I really enjoy making these posts, and I’m looking forward to our next conversation. Until then, stay healthy and enjoy the trails!