How To Create A Running Training Program
Note: The suggestions in this article are to inform and entertain—they are not substitutes for professional coaching and advice.
While hitting the pavement for 5km every day is awesome, a great training program requires a little more variation and planning, especially if you are aiming to improve your pace or endurance.
This article outlines the essential components of a well-rounded training program so that you can build a customised schedule to achieve your goals.
Types of Running Sessions
A running program is generally made up of four workout types, tempo runs, long runs, VO2 max, and easy recovery runs.
Tempo Run
Tempo runs were popularised by renowned running coach Jack Daniels in his book Daniels’ Running Formula. Tempo runs are designed to challenge but not exceed your lactate threshold. Tempo runs are generally 5 - 8 km in length at a pace just less than your 5km pace.
The Daniels method suggests that tempo runs should be done at 85-90% of your heart rate max. (HRMax = 220 - age). If you run without really thinking about it you will often settle into a tempo-style run, it feels good but challenging and you feel success but not exhaustion at the end. The only problem with this is it is very easy to get stuck at a given duration and pace if this is the only type of running you are doing. Tempo runs should be part of a complete training program.
VO2 Max (Hard Session)
Also known as speed workouts, these are your hard sessions. Everyone needs speed sessions in their program, even if they are training for a marathon. Speed sessions can be daunting but they are also really fun. VO2 max is the maximum rate at which your body can absorb and utilise oxygen during exercise, in real terms this translates to what you can achieve at your maximum effort. VO2 max is a great indicator of general health even for non-athletes. Interval training is an awesome way to increase your VO2 max. These sessions can be tricky as working close to your threshold does increase your risk of injury. VO2Max sessions should be at an 8 or 9 effort with appropriate recovery time in between intervals.
Recovery Run
A recovery run is exactly that - recovery. It is part of an active recovery regime that gives your body time to repair and grow.
Micro-tears in your muscles created during high-intensity workouts need time to heal. The recovery run increases blood flow to fatigued muscles delivering vital oxygen and nutrients that facilitate repair and growth. Running too fast on recovery days will cause more tearing making the recovery process longer, this means your muscles are still fatigued on your hard days and you won’t get the best out of your session and you limit your progression.
Recovery runs should feel fun and easy—the hardest part is not running too fast. Sometimes, it will feel painfully slow, so remind yourself of the purpose of the session and think about what is happening in your body.
Recovery run pace is about 3 out of 10, or 65-75% of your HRMax. If you like to listen to music when you run, be careful that the beat is not too fast as your body will often run to the rhythm without you noticing. A podcast or audiobook can be great on a recovery run, lock in your easy pace, and then immerse yourself in the story.
Long Run
Your long run may be your recovery run or it might include some planned periods of increased effort if you are preparing a race plan for an upcoming endurance event.
As a very broad general rule, your long run should be not more than 20-30% of your total weekly mileage. This will differ, however, depending on your fitness levels and where you are in your training schedule. More important than numbers is how your body feels during and after your long run.
Suggested Weekly Run Schedule
1 x Tempo Run
1 x Long Run
1-2 x Recovery Runs
1 x Hard Session
2 x Strength and Conditioning Sessions
80% of your running should be easy.
Run hard sessions hard and easy sessions easy—don’t get stuck in the space between.
Include recovery and lifestyle supports like massage and meditation
Strength and Conditioning
Strength and conditioning should not be overlooked. Seek out programs specifically geared to runners. You want to build up the powerhouse muscles of the glutes, quads and hamstrings and strengthen the supporting muscles and fascia of the hips, knees, ankle and spine.
Recovery and Rest
Planned recovery is super important. A combination of home recovery tools and professional therapies is the perfect way to optimise your body. Check out our article Rest for Results for some ways you can include recovery in your regime.
Never underestimate the power of sleep. Most muscle repair and growth happen while you are sleeping. While 7-8 hours a night is considered optimal, 10 hours is not unreasonable for someone in training.
The easiest way to determine how much sleep you need is to go to sleep when tired and wake when you are ready without using an alarm, for a period of 10 - 14 days, keep track of the number of hours you sleep each night to work out the average number of hours you require.
Fuel
Fuel—or food—is a massive topic that we will break down and explore in other articles.
In the context of training for runners, the most important thing is to be mindful of fuelling adequately. This is particularly important for beginner runners, who will probably be shocked and may be apprehensive about how much extra fuel is required to support your new habit.
As a general rule, stick to healthy, whole foods and ensure maximum hydration. Pre-run carbohydrates will provide in-run energy, and pre and post-run proteins enable tissue repair and growth.
Mindset
Mindset is everything. Get clear on why you are running. Set goals. Take time to feel the joy of running and relish in the post-run high. While you run, tell yourself how good it feels and remind yourself that you are fit and strong, especially when the run feels hard.
Using guided running apps like Nike Run Club, Runna, or Joggo can be helpful. Considering adding meditation to your routine, focus on motivation, empowerment, and strength.