Running Your Annual Training Plan
Running - Your Annual Training Plan All the wonders you seek are within yourself. SportsPeopleObjectivesMoreFormats
Once a month, we’ll send you a curated list of stories, tips, nutrition, and more.Thank you for the subscribeOops! Something went wrong while submitting the form.
Only then can you set your major goals (2 or 3 per year are more than enough, but this doesn't mean you can't participate in other races that may help you achieve these goals)
Basic preparation is about improving your VO2max (velocity at maximal oxygen uptake) by doing speedwork. A pyramid interval workout is a great way to do this: start with a 30 second sprint followed by 30 seconds of recovery, then 45"-45", 1’-1’, 1’30-1’, 2’-1’ and so on, up to 4 minutes of bursts at a time.
You can also do this type of workout on a track, with repetitions of 200m, 300m, 400m, etc., with sprint intervals up to 1000m.
You should also add hill work to your workouts to improve your VO2max. Find a hill with gradient of around 6% to 10%, and do reps of 30", 45", 1’ and 2’, running downhill during your recovery time back to your starting point.
You should be sure to give yourself at least 48 hours recovery between speed and hill work sessions. Other workouts should include tempo runs of 45 minutes to 1 hour, and an occasional long run (1 hour 30 min) on flat or hilly ground to build your endurance.
Specific preparation is spread over 4 to 12 weeks depending on the race length.
For example, you'll need 4 weeks for a 10k and up to 10 or 12 weeks for longer races.
During this stage of training, your speed, terrain, gradient, etc. should be as close as possible to race conditions.
By following a balanced training plan you can be sure to avoid overtraining, injuries and burnout and stay motivated.
You're now ready to take on any challenge you want! You just need to make sure you've got the right equipment for where you'll be running (on roads or trails) so you can stay in top shape throughout the season.
Wishing you a fantastic season full of sporting success!
Related tagsRelated tags :Individual SportsRunningImprove Performance
Nature Sports
Wildlife ExplorationHorse RidingFishingGolfIndividual Sports
CyclingRunningTriathlonWalkingRacket Sports
BadmintonSquashTable TennisTennisFitness
BodybuildingFitness CardioCross TrainingGym PilatesZumba/ DanceYogaBoxing/Judu/KarateTarget Sports
ArcheryBilliardsDartsCarromMountain Sports
HikingTrekkingSkiingBackpackingCampingSnowboardingClimbing/ MountaineeringTeam Sports
FootballBasketballCricketHockeyRoller Sports
Roller SkatingScootering SkateboardingWater Sports
KayakingStand Up PaddleScuba DivingSnorkellingSwimmingAquagymSurfingBoatingMen
Women
Kids
Seniors
Family
Animals
Start a Sport
Return to Sport
Get fit
Injury Recovery
Lose Weight
Improve Performance
Nutrition
Summer
Checklist
Sport and Recreation
Monsoon
Aerate
Sustainable Practice
Sport and constraints
Safety And Security
Discovery a new sport
Sport for mental health
Winter
Real time
Short on time
Infographics
Videos
Podcasts
Coming soon ONLINE EVENTSShop onlineONLINE EVENTS allforsport.inSHOP ONLINE decathlon.in AdviceStoriesvideosAmbassadorBROWSE TOPICSPlayonline eventsGOOD br READS
….. come to those who subscribe.Once a month, we’ll send you a curated list of stories, tips, nutrition, and more.Thank you for the subscribeOops! Something went wrong while submitting the form.
Add Your Voice To Ours
Thank you! Your feedback has been received!Oops! Something went wrong while submitting the form.Something very cool comes your way
All you need advice and stories for your sport, delivered straight to your inbox (every month).Nothing more.Nothing less.Thank you! Your submission has been received!Oops! Something went wrong while submitting the form. P.S: You will enjoy this.Mar 2, 20213MIN READRunning - Your Annual Training Plan
The first thing to do when planning part or all of your season is to take stock of the past year. READ MOREDecathlon
The first thing to do when planning part or all of your season is to take stock of the past year. Not only do you need to objectively analyse your successes, but you need to consider where you failed and why: too many races or races spaced too close together, not enough preparation or insufficient time for training, training area not similar enough to the race terrain, poor race pacing, etc.Only then can you set your major goals (2 or 3 per year are more than enough, but this doesn't mean you can't participate in other races that may help you achieve these goals)
1 Basic Preparation
Basic preparation is about improving your VO2max (velocity at maximal oxygen uptake) by doing speedwork. A pyramid interval workout is a great way to do this: start with a 30 second sprint followed by 30 seconds of recovery, then 45"-45", 1’-1’, 1’30-1’, 2’-1’ and so on, up to 4 minutes of bursts at a time.
You can also do this type of workout on a track, with repetitions of 200m, 300m, 400m, etc., with sprint intervals up to 1000m.
You should also add hill work to your workouts to improve your VO2max. Find a hill with gradient of around 6% to 10%, and do reps of 30", 45", 1’ and 2’, running downhill during your recovery time back to your starting point.
You should be sure to give yourself at least 48 hours recovery between speed and hill work sessions. Other workouts should include tempo runs of 45 minutes to 1 hour, and an occasional long run (1 hour 30 min) on flat or hilly ground to build your endurance.
2 Specific Preparation
Specific preparation is spread over 4 to 12 weeks depending on the race length.
For example, you'll need 4 weeks for a 10k and up to 10 or 12 weeks for longer races.
During this stage of training, your speed, terrain, gradient, etc. should be as close as possible to race conditions.
3 Training Cycles
By following a balanced training plan you can be sure to avoid overtraining, injuries and burnout and stay motivated.
You're now ready to take on any challenge you want! You just need to make sure you've got the right equipment for where you'll be running (on roads or trails) so you can stay in top shape throughout the season.
Wishing you a fantastic season full of sporting success!
Related tagsRelated tags :Individual SportsRunningImprove Performance