Nathan Pennington Running in The Distance

Running Program | Tips from a 2:19 Marathoner

Are you seeking a new running program to help you set a new personal best? If so, welcome to RunDreamAchieve. I have created 8 to 24-week running programs and running courses here to help set you up for success. It is much more wise to follow a legitimate running schedule that is built specifically for your time goals. There are still far too many runners running too much of their mileage too slow.

Yes, you can run high mileage. The problem is if too high of a percentage of that volume is run too aerobically, racing will be difficult. The reason being is we accumulate higher amounts of lactic acid the faster we run. So, you have to train at paces that are considerably faster than your goal race pace.

The world's top middle to long distance runners run between 35 to 40 percent of their max heart rate in training. Why do they make it look so easy? They are simply running more of their mileage at faster paces. It is not just because they are genetically talented. You can be very talented but if you have no worth ethic you will get beat by someone with less talent that does work. So, you cannot simply rely on your talent. Talent is not enough.

What is a Good Running Plan?

A legitimate running program should consist of challenging workouts. In addition, have a long-term approach. A major mistake many runners make is trying to rush their fitness. Remember, it takes between 21 days to 4 weeks for the body to adapt to any stressor being placed on it. So, I always tell my runners and visitors of the website to focus on a longer build-up.

Great running success takes time. So, a strong running program needs to be built around your specific goal race pace. The overall goal is to improve the athlete's lactate tolerance. Easy running is still important especially for recovery.

That being said, easy running will not prepare you to race all out. So, our running programs are built to help make your goal race pace to feel easier. No, this physiological adaptation will not come overnight. That being said, following a RunDreamAchieve running program may be what you are looking for.

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What Should Everybody's Running Program Start With?

I would focus first on easy, aerobic mileage. Also, not getting too focused too soon on speed work. Remember, this is a long-term game. Do you want good results or stellar results? Average results do not take that long to produce. Excellent results will require someone with a belief in delayed gratification. So, a legitimate running program should focus on building endurance and general fitness, first.

A lot of athletes get too fit, too soon. The result is they peak at the improper times. Also, many are dropping volume and their intensity too many weeks out from their goal race. Again, proper planning leads to superior results. It is not wise to guess what training you need to be doing as each day comes.

It is much more wise of a choice to invest in yourself. I have created many resources here at RunDreamAchieve to help you surpass your fitness goals. I have been competing for over 30 years. So, do have some experience and background. In addition, understand the complexities of trying to get in outstanding shape. I also know it is very easy to over think and analyze each workout that you do.

How Many Days Per Week Should You Run?

You have to decide how badly you want to achieve your race goal. There are many runners who are not running consistently enough to make significant gains. That being said, we all have to start somewhere. So, maybe you will need to start off running just 2 days a week and built from there. The running program options available here have the athlete running between 5 to 6 days a week.

Of course, each athlete is different. In addition, I always encourage runners to take an additional day off if you need to. That being said, you do need to focus heavily on the faster workouts. Longer tempo runs, track workouts and long runs especially. Remember, the real benefits come from within the rest cycle. So, make sure you are jogging on your recovery days.

Google the word “Supercompensation”. Our bodies are about 2 to 3 times weaker immediately following a hard workout. So, our running program options here have 2 days of easy running built into them. Yes, there are many athlete who may only need 24 hours of rest between hard workouts. That being said, these same athletes may have a hard time adapting to the harder, anaerobic workouts.

The reason being is they are rushing their fitness. In addition, not providing sufficient rest in between each hard workout that they are doing. So, you have to be smart about your training. I already know you are motivated otherwise you would not be here at RunDreamAchieve.

How Do I Create a Running Program?

I think the smarter choice to invest in yourself and purchase one that is already been built. Why reinvent the wheel? It is also smart to follow a running program that has been built by someone who has done what you want to do.

In addition, to follow the advice of someone who has walked the walk and talked the talk. You are more than welcome to visit the about page if you would like to know more about my background. I am a big believer in a 10-day rather than a 3-week taper. I see far too many runners dropping their mileage and intensity too soon.

10 days is plenty of time to fully recover from a 8 to 24-week running program. Again, a longer build up is always going to be better than a shorter one. The reason being is you are providing yourself adequate time to fully adapt to the hard training that you are doing.

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Is 30 Minutes of Running a Day Enough?

It depends on the athlete. Yes, 30 minutes of running, done consistently, will produce significant fitness. You definitely want to run longer than 20 minutes otherwise you are really just burning sugar. The longer the run the more the athlete will go into fat-burning stage. Be patient as you build your mileage. Yes, you will have days where you just do not feel good.

So, take each workout as it comes. Remember, the body always adapts. You will get fitter and your splits per mile or per kilometer will quicken. I highly recommend investing in a heart rate monitor. I use the Garmin 245 myself. It helps me to stay at the correct heart rate zone. In addition, not over train. It is very easy to run too fast on recovery days.

In addition, to run too slow during our tempo runs. So, a heart rate monitor can ensure that you are running at the proper intensities. I highly recommend to start running your long runs at faster, varied paces. Of course, you should not run every long run fast. You should alternate. For example, one weekend do a faster, varied paced long run followed the next weekend by an easy, relaxed long run.

How Do You Structure a Running Program?

I focus on 4 specific phases of our running programs. The first is the aerobic phase where we focus on introductory aerobic running and strides. You should be doing strides twice per week throughout your entire training build up. Strides will help you to work on your leg turnover and acceleration. In addition, help you to work on your form while running at quick bursts of speed.

The second phase is the race specific phase where we work on faster running. The third phase is the speed training phase where we aim to run at speeds significantly faster than goal race pace. Again, we want to get race pace to feel easier. In addition, to help the athlete to clear lactic acid faster than it is building up. Easy running will not produce this physiological adaptation.

Lastly, our RunDreamAchieve running program is the taper phase. As mentioned above, 10 days is optimal. So, do not start dropping your volume and intensity too far out from your main race. You want to go in feeling motivated and rested and not tired.

Closing Thoughts

I also want you to start taking 10 minutes daily to devote to mental training. The vast majority of runners get this wrong. They spend all their time focused on physical training and bypass mental rehearsal. The world-class runners I have trained and lived with focus on both. In fact, I credit mental training to helping me run 2:19:35 for the marathon.

It all has to start in the mind before it will ever become a reality in real life. So, start seeing yourself crossing that finish line with your goal time on the clock. Also, running relaxed, in control and passing people in the race. Also, make sure to practice hydrating better during your long runs. You may be able to get away with not drinking in 5k or 10k. Good luck trying to do that in a 10 mile to marathon race.

I hope that this post has been helpful to you. Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making at least 2 new videos there, weekly. My aim is to help speed up your learning curve. In addition, to help you set new personal bests and surpass your fitness goals.

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