Annual Training plan

One of the most frequent questions been inquired is, tips to successfully run a distance, or to be faster, or to improve from the current pace, or details regarding the training plan been followed.

For me, there is no secret here. It’s the consistency in the workouts, guidance from a matured Coach / Mentor, a good training companion or group to run and passion towards the sport.

Consistency – Ensure that a training plan is followed to the details. There are various training plans available on the net. In our group, we draw an plan on the events to participate in and the events to primarily focus on, during a year. This helps us to develop an Annual training plan to ensure that we focus on Intensity for the 10Km events and progress on endurance by the end of the year for SCMM. I personally prefer to participate in 1 Full Marathon, a year. Our annual plan can be categorized into 3 parts. The year starts with training for 10Kms distance with a focus to increase intensity, later from June we prepare for Half Marathon distances and from Oct for Full Marathon distance. Training plan is prepared to run 2 to 3 days a week. 2 additional days on Cross training. 

Warm-Ups: Every training run starts with a 20 to 30 mins Warm-up, which includes 1 km jog and few dynamic stretches. This ensures that the body is well prepared for a strong run and ensures every part of the body is willing to support in optimal body movements and also minimizes the possibility of injuries. Before the Interval or Tempo runs, a couple of 100 meter sprints lets our body gear up for the intensity.

For 10Km trainings, focus in on Intensity workouts through Interval, Tempo & Fartlek runs, and easy or medium paced long runs. Weekly mileage of around 30Kms gives the required endurance and short interval trainings provides the intensity.

Once we start training for Half Marathon distance (21.098 Kms), we build up the endurance, and try to continue to retain the intensity. We continue with the Interval, Tempo, Fartlek runs and also introduce Hill workouts. Long distance run are between 20 to 26Kms at a medium pace. The focus here is to increase the weekly mileage to around 40Kms per week.

With the Full Marathon trainings, the long runs are further increased to 32 or a max of 35kms. Here we train ourselves to increase the intensity during the final 5 to 10Kms. Normally, this is very challenging, but the value of running in groups is visible here. It introduces a competitive spirit, and helps one to push each other. It’s also a battle of mind over body, and we train our body, for the additional push towards the finish. Weekly mileage increases to around 50Kms.

Intervals can be 400meters with 10 to 15 repeats, or 800m * 8 or 10 repeats, 1000m * 6 to 8 repeats, 1600m * 5 or 6 repeats. Enthusiasm comes best, when running with a partner or in a group. Days when feeling tired or drained out, or not recovered from the previous workout, group running gives the positive energy and lets us regain this energy. We also draw inspiration & motivation by being with fellow runners.

Tempo runs are well paced intensity runs for shorter distances at a race pace or a couple of secs faster / slower for 5 Kms, 6 Kms, 8 Kms, 10 or 12 Kms. The training starts and finishes with an additional km easy run.

Hill Workouts are good strengthening workouts which includes Uphill and Downhill drills. During the initial half, the uphill runs are faster and downhills runs are recovery, while in the latter half the downhill runs are faster and the uphill runs are for recovery. I prefer one of the Over bridges or any place that provides a reasonable incline / decline. Try to include this workout once or twice a month. Beginners will usually take a couple of days to recover from an intense hill workout, hence should not be practiced frequently.

Fartlek run is another variation to build in intensity in the workouts. Here we do 1 min easy & 1 min fast with around 15 to 20 repeats. Another variation can be 2 mins easy with 2 mins fast or 2 mins easy and 1 min fast. Total duration can be between 30 to 40 mins.

For HM, the long runs are usually medium paced, between 16 to 26Kms. It builds endurance and trains body to burn fats and not the Carbohydrates. By the completion of long run, Carbohydrates reserves would be maintained and body feels reasonably good. This is one of the very key factors of long distance running. The more we train our body to burn the fats, the longer we can run.

Weekly schedule: Tuesdays are reserved for Interval runs, Thursday is for Tempo or Hill workout or Fartlek runs and Weekend is the Long run.

None of the weekday workout is complete without a 30 mins Strengthening and Cool down session. This ensures our muscles are well stretched and can recover well. Strength training is a foundation for every runner. It strengthens the muscles and joints, which improves the running form, running efficiency and reduces fatigue. In order to fully maximize performance, endurance athletes should improve their overall strength. Developing the Core muscles helps balancing the body well, which in turn reduces the risk of injuries. Stronger muscles help to improve mileage and speed. All of this together builds up endurance, which is critical for every long distance runner.

Strength workouts – Over and above the running workouts, I have introduced strengthening workouts 2 days a week. The body weight strength workouts are Squats, Lunges, Planks, Dips, Pull ups, Abs workouts. I started with around 30 mins and gradually extend to around 1hr and also 30mins of stretching. Yoga and Stretches are good as cross fitness, but is not a substitute for proper Strengthening workouts. Strength training also improves the tendon & ligament strength. This in turn builds up power, productivity and intensity during the runs. Also improves the coordination across the various parts of the body. Over and above the confidence, physical & mental strength, it’s also a feel good factor.

Barefoot running – My transition to barefoot from April 2012, has seen a significant improvement in my pace and running form. A patient transition and a few risks did help me a lot.

Diet – Proper quantity of Carbohydrates, Proteins and Fats and other minerals are critical factors for proper strength and recovery. Good quantity of Fruits, vegetables, Milk, Chicken, Fish, Eggs, varieties of Nuts, Sprouts, Rice & Wheat, Millets, Daals, Milk & Curd are my regular diets. Follow a nutritionist plan, if possible.

Recovery is again another factor, which is normally ignored. The 4^th week of every workout is usually an easier one. During the recovery week, the focus is more on Plyometrics and Core strengthening workouts. Timely sleep of around 6 to 8 hrs a day, helps the muscles to repair and gear up for the next day workout.

Form – Proper arm and foot movements, body posture, forward lean, required strength has helped me.

Year on Year, the challenge is to have the strength and enthusiasm to keep improving. Finding new methods to be strong and remain injury free is critical. Guidance / Mentoring from a Coach, Physio, Nutritionist is important and finally the support from Family members is critical for the success.