The Importance of a Running Plan

"If you don’t know were you are going, you will probably end up somewhere else" (Peter). Certainly this is true for any project of consequence. A carpenter would not build a house without a blueprint. A driver would not travel across country without a map. A running plan is the most important item to a runner beyond their legs. Without a plan a runner will not build the required endurance. An advanced runner will not be able to increase their speed. The athlete will elevate their potential for injury. In all, the goal will not be achieved.

A running plan begins with a well defined goal. The goal will drive the training program from the first mile to the finish line. Much of the plan is identifying the program that suits the requirements of the goal. A plan is more than a schedule of running distances. The plan is a pre-determination of what a runner will do if the weather turns nasty. How will the program modify if the runner is injured? In all, the plan will help you follow through to your goal without making harmful training decisions while in route to the goal.

Every plan begins with well defined goal that will become the mission that drives the training program. A smart goal will identify the specifics, such as, "I will run a marathon on October 22 at a eight minute per mile pace." This goal is measurable because it identifies a deadline. This goal is timely (if there is ample time to train.) The goal needs to be attainable to the runner -- a eight minute per mile pace maybe a seven or nine minute pace for you. The goal needs to be realistic. If you have trouble running one mile, then a marathon might be the wrong race to run.

The goal determines the type of training program to use. There are probably hundreds of opinions about the number of miles, the paces to run, if you need a trainer, etc. The important thing is to choose a program that is identified for a runner of your skill level. Ask another runner about their program, contact a local running club or visit the web site of your goal race. The program developed for use with the Chicago Marathon is developed by Hal Higdon. It features an eighteen week training program for beginner through advanced runners (Higdon).

The plan is beginning to fill out now that you have scheduled runs for the weeks preceding the goal. There is more to a running plan than identifying a training program. Courses of action should be identified in case of conflicting events.

A runner should determine if they need to run every scheduled run if they are to reach the goal. They may know that they need to run three quarters of the running program to reach the goal. Another runner will need to work hard fulfill every run and cross training exercise to have a good chance for their goal.

The weather is really terrible and does not allow outside running. Will the runner skip the run, reschedule it or find another means? Is there a treadmill available? What can be done?

Most long distance running programs suggest that runs are performed at different paces. Understanding the paces that you will run before you’re on the trail is as important as the total mileage. Running a race pace during a long run because you feel good may leave yourself venerable to burn out in a future week.

Not knowing if you will do in many common scenarios could derail your motivation to complete the goal. It is easy to miss a run. Afterwards it is even easier to miss more runs. An injury that prevents running for a week could spell the end of the goal because of the mental hurdles created – not the physical hurdles. Actions identified in your running plan are the tools that will bring you to the finish line.


I offer my current running plan.

• I will run the Tampa Marathon on February 26, 2006 in 3 hours and 30 minutes.


• The training program I will use is published on Hal Higdon’s website as the "Intermediate-I" (Higdon).


• If running is too hard because of the weather I will purchase a membership at the local club and train using a treadmill.


• I will run my long runs at least 30 seconds slower than my short runs.


• I want to be consistently running eight minute pace short runs by week six.


• I will listen to my body closely and will take a day off if I feel running will cause greater problems.


• I will run every training run as published.


• Medium runs will include a few eight minute pace miles as well as slower miles


• I will push runs back a day if it is raining or poor weather conditions.

A good running program will include a well defined goal that drives a training program. Common scenarios with appropriate actions will be identified before the come up. The combination will lead to a plan that has a higher degree of success. Knowing where you are going is the key to arriving. I’m heading to the finish line – I hope to see you there.


Works Sited

Peter, Lawrence J. The Quote Garden. November 10, 2005. <http://www.quotegarden.com/goals.html>

Higdon, Hal. Hal Higdon Training. November 10, 2005. <http://www.halhigdon.com>

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