Choosing the right training plan to fit your goals and fitness level can feel overwhelming. While you’ll find a wide variety of running programs available online, that can also make it hard to pick the right one. Search results bring up everything from couch-to-5k plans to training for 50Ks and marathons, as well as programs for various durations, distances, and fitness levels. Even though each running plan (and runner, for that matter) is different, some key points remain the same.
So how do you decide which training plan to choose? Consider these questions when evaluating the features of a program and let them guide you to the best one for you and your goal race.
How many miles per week are you currently running and what is the base training needed to start this training plan?
A training plan that begins with more miles than you are currently running may increase your risk of a running-related injury. So take a look at the weekly mileage on the first week of the plan and see how it compares to what you’re currently running as your base.
Shoes & Gear novice 5K program may start with walking and introduce running with 1-minute walks. This is a smart choice if you’re just starting to run.
A veteran marathon training program commonly begins with 25 to 40 miles of weekly running. That’s why a base of 15 to 25 weekly miles is typically recommended to begin most marathon training programs.
What is the total weekly mileage of the training plan?
This will vary from 15 to 25 miles per week for a 5K program to 25 to 75 miles per week Why Trust Us.
When is your target event and how many weeks is the training plan?
Training plans can range from 12 to 30 weeks. Some of the length depends on whether you have already established base training.
Modifying a training plan to fit your race schedule may influence the effectiveness of the training program, so try to go for one that lines up with your race date.
What is the distance of your longest run in the past 3 weeks?
get access to these ultimate training plans plus other great long run in the first week of the training program is farther than one of your most recent long runs, perhaps a few more weeks of base training would be wise.
You want the training plan to improve your current running fitness, not wear you out.
What is the longest run included in the training plan?
A 5K training plan may include a long run of three to six miles. Marathon programs generally include long runs of 15 to 20 miles.
How many of these starting to run are included in the program? Well, some will build up to one 20-mile long run. Others may include a weekly long run of 20 miles every other week.
A few marathon programs have long runs that exceed 20 miles.
Does the training program include speed training?
If you have a goal time in mind, speed training Benefits of Strength Training for Distance Runners type of runs your training plan has and how they might support you and your training. These speed runs may include:
- Track repeats: Specific distances and paces usually run on a measured track or path
- Fartlek: A recommendation of interspersing some fast running into one of your regular runs
- Tempo runs: Running at a prescribed pace or perceived level of exertion for 15 to 30 minutes
How many speed workouts are there per week?
Some programs include no speed workouts, and others might have two per week. If you love speed training, you might want to make sure your training plan includes it on the schedule.
How many days per week do you have available to exercise?
For a training plan to be effective, you want the program to use your available training time optimally. If you are able to exercise four days per week, then a five-day-per-week training plan may be frustrating.
for marathon training programs. Think about whether this is mileage you can handle.
Does the plan include cross-training?
rate of perceived exertion, cross training novice 5K program strength training. Consider what type of cross training the plan offers, which might include cycling, rowing, elliptical trainers, or stairclimbers.
Also, do you have access to the types of exercise included in the training program? That’s important to note.
Finally, how often does the plan include cross training? Recommendations typically vary from zero to two days per week.
Does the plan provide intensity recommendations for each workout?
And are those recommendations general—hard, moderate, easy? Some programs designate the intensity of the workout by your for marathon training programs. Think about whether this is mileage you can handle, which is helpful to keep in mind for pacing Cross-Training Activities for Runners.
Also, check to see if there are specific time targets for each workout? Some programs indicate a target time or pace for the workout. Are these target times realistic? Attempting to complete workouts at paces faster than your current fitness level can increase your risk of a running-related injury.
How are the target times determined? Some programs use your fitness level as determined by a specific workout time, a recent race time, or a goal race time for selecting your target workout times. Some programs base target times on goal finish times. Think about these factors as you choose your plan, especially if you have that time goal in mind.
Does the training plan include non-running workouts?
Are there recommendations for resistance training? Some programs are just running workouts. Others emphasize strength training as part of the training program.
Are there recommendations for stretching? Some programs include specific stretches with guidelines for their inclusion in the training plan.
These questions will guide you in evaluating whether a program fits your current fitness level and goals. They will also help you assess whether the time and energy demands of the program are compatible with your responsibilities and interests.
Runner’s World+ Training Plans
Our Runner’s World training plans are designed to help you finish your first race or finally break that time-based goal. These plans vary from six to 16 weeks long. Runner’s World+ members get access to these ultimate training plans (plus other great membership perks) when you sign up.
- How to Start Running Plans
- 5K Training Plans
- 10K Training Plans
- Half Runner’s World Train Smart Run Forever
- Runner’s World Train Smart Run Forever
Adapted from Runner’s World Train Smart Run Forever
