The 3 things every runner should include in their training each week.

There is so much information out there about what you should and shouldn’t do in run training. Much of the internet contradicts itself and honestly overcomplicates training. We need more people making training accessible and simple. So here are three things your training plan should have no matter your goal.

First, easy running!

Somehow this topic has gotten so complicated over the years. Well, what is easy running? What heart rate should I run at? But if I run at that heart rate I’m practically walking? Should I base easy runs off of pace?

Let’s simplify this. Easy running, should be exactly what it sounds like. It should feel easy. Think 4-5/10 on a scale of difficulty. It is something where you can have a full conversation while doing. If you’re a beginner, this may include walking breaks and that is totally okay. Don’t stress about your heart rate or your pace, don’t even look at it to start. Just keep it simple: does this feel easy? And can I talk? This should make up 80% of your miles. There you go 80% of your training plan already done.

Second, one quality workout.

Pick one day a week you are going to challenge yourself. There are a variety of workouts you can do, and we’ll tackle that another day. But you want this session to be quality. Something where you are working at a pace similar to your goal. Think 7/10 effort. For beginners, stick to just one of these. If you are more seasoned and your mileage is higher you can consider two harder efforts throughout your week. You're better off being consistent with 1 than trying 2 some weeks and none on other weeks.

Third, strength training.

Another area we have overcomplicated so far that people are too confused to even try. Keep it simple. A squat or deadlift, one single leg exercise, and a calf loading exercise. Add some weight and you are good to go.

These three things done consistently can take you pretty far. You don’t need a perfect plan, just a consistent one.

-Eliana

If you feel you want more guidance on how to incorporate these 3 things into your week. Book a free discovery call here.