Training Plan Options
You can get a totally free, generic template simply by searching the internet, you could pay for a template according to your recent race performances, or you might consider obtaining a specific template according to your personal fitness in one of the many running programs throughout the internet which include online coaching.
It’s simple to find a template, but you wish to locate one that actually works correctly for you. If you don’t go the online coaching route, you’ll need to be picky with what you choose making some big decisions as to what you’re searching for.
Duration
Do you need a 12, 16, or 24-week training plan? This will depend. Obviously, you want a plan to coincide together with your next race, but that isn’t the only factor. One easy way decide is to consider the first long term in the training plan. If you don’t feel you’ll be able to do this, you might be thinking about an extended duration training plan or work up to where you can do the first long term. For instance, when the first long term is 12 miles, but you haven’t done more than six at anyone time, it is advisable to build up to a minimum of ten easy pace miles before beginning that plan.
Another thing to consider may be the longest training week. If the peak week is 65 miles, but from experience, you realize you begin getting hurt after building to 50 miles you might want to consider a lower mileage program or make sure there’s a sufficient buildup to the peak week.
Content
If your training plan includes a spreadsheet with target distances and absolutely nothing else, you might want to look elsewhere. Practicing a marathon requires slow long-distance runs, tempo runs, hill repeats, interval runs, etc. if you wish to be able to finish the race running comfortably or hit a PR. Not pairing up intense workouts with recovery runs increases risk of burnout, overtraining, and injury.
Marathons are incredibly difficult when you attempt to go to your potential. It taxes various metabolic systems that adapt more proficiently when trained by specific workouts. For instance, long slow runs stress the aerobic system which increases mitochondrial density, while tempo runs aim to increase lactate threshold (the pace where lactic acid starts to increase rapidly in your blood). You will need more direction compared to number of miles to run on the given day if you’d like to operate for your potential.
Cross-training, stretching, strength training
Running is great, but without some kind of stretching, strength training, or cross training, it is almost certain to cause muscle imbalances that lead to overuse injuries. It is important to choose a training plan which has rest and cross-training days built-in so that you can get over runs and be more resistant against injury through a basic strength program that address common muscle imbalances for example quad dominance.