Training Plans For Runners

There are many platforms and apps for runners that will create a plan, designed to prepare you for your your sub (insert time here) - (insert distance here)

Strava, Nike Run Club (NRC), MapMyRun, Runkeeper, Adidas Running (formerly Runtastic), Zwift Run, Komoot (Trail/Mountain Running), AllTrails (Trail Running), RunRepeat, Runmeter, Garmin Connect, Coros Connect, Polar Flow, Suunto App, Zepp Health (Amazfit), Fitbit App, Samsung Health (Running Features), Huawei Health (Running Features), Runna, Final Surge, TrainingPeaks, Stryd Power Center, PacePlanner, Running Ahead, PaceBuddy, Runner's Tribe, Couch to 5K Official

And a whole lot more…

There are so many!
Why? I hear you ask
Well… running and keeping fit in general is big business.
That’s a good thing, people are moving, having fun and ‘getting out there’
But
Do we really need all of those resources?
I have no idea!
For the second time in my life I embarked on a training plan in order to prepare me for the Cologne Marathon 2026

The first time was when I was preparing for boxing matches a long, long time ago. The days when training was not an option

Not sure if I would describe those days as fun but I did it anyway and therefore they must have been.

That said, I do remember taking a bit of a break after quitting Boxing and then, on returning, the absolute joy of just running or hitting the bag.

When I wanted to and how I wanted to

I am currently training using a plan on using TrainingPeaks developed by my coach.

Yeah I know

I have a coach🫀

It started with a 5km Heart rate drift test

Then I did an Anaerobic Threshold Test

What was the point of these tests?

They served to define your heart rate training zones.

Are you working hard or easy?
Aerobic or anaerobic?

What does this mean and why is it important?

If you train regularly, then over time your fitness will increase as will your fatigue. As a result your ability to achieve a personal best over a given distance or in a certain event increases.

However, your fatigue will definitely work against that medal winning performance and also increase the potential for injury. So it has to be managed.

For that there is a form factor, a number generated as a result of your training. Each session will carry a training stress score - TSS.

Imagine you do a month of hard core training. Fitness improves and your TSS accumulates, your fatigue rises and the ability to perform on a given day, drops!

That’s your form, it actually reduces the more you train. However, imagine you do your 30 days flat out training for your PB run. Then you rest or train very lightly over the next 5 days. Your fitness remains high, your fatigue drops and… your form increases. You turn up on that Sunday morning and knock out a PB!

Or at least thats the plan!

Phew! That was as hard as a Norwegian 4x4!

So actually having a plan can be really helpful. Before I dig into this though here is a podcast that I find very useful when thinking about running and performance.

The training plan, app, platform or whatever you use to help you is not your boss!

They’re there to help you.

Missing a couple of runs or doing a different run than planned will not have a huge impact. You are not defined by your plan.

In my case it was made very clear that I was in control. I changed and cut and pasted some sessions to cater for life.

After every session I commented on how it went and delivered an RPE

That was really helpful.

So after setting up my guide rails, the training started.

The training consisted of four main session types.

All of which brought their own challenges.

The low zone Heart Rate (HR) sessions required a run of between 1 and 2 hours at a really slow pace. If you get out of the low zone - then walk!

The fartleks were normally long distance runs with high heart rate / fast sprints randomly thrown in.

Constantly up and down.

The Norwegian 4x4 runs were the sessions I loved and hated the most. They consisted of 4 minutes high HR and 4 minutes low, repeated 4 times. For fun I did them twice on some days. For more fun we did sessions were they repeated 8 times.

I loved them because they were genuinely a huge challenge and offered a contrast to the low zone sessions. I hated them because, that feeling when you cannot suck in enough oxygen and glancing at your watch tells you there’s another minute left at intensity, is just not nice!

The feeling of completing them however is fantastic! Then I had the Marathon pace runs. Longer distances at the pace you’re hopefully going to do on that PB breaking day.

In between were also 3 hour hikes and cross training, strength sessions and stretching. Stretching is not something I cared much for or paid any attention to. It was on the plan though so I started doing 15 minute stretching sessions post workout.

I’m a convert! Stretching is vital!

So can I recommend a plan and or a coach?

Based on the last 6 months

YES!

So here I am with two weeks to go before I line up again in Cologne.

Thanks to a plan, advice and guidance from my coach.

I’m ready!