When I started training for my first marathon, I searched online for a training plan. I found a few free plans but none of them really fit my schedule. At the time, I was running 4 times a week with a couple of different groups on specific days with specific distances so I wanted something that was more customized to my running schedule. I decided to build my own training plan and started reading a lot of info online on how to do that, got some tips from my runcrew leader (who eventually became my coach a year later), and made a super simple beginner marathon training plan in an excel spreadsheet. Here’s the post that I wrote at the time. Whatever you do, please don’t follow this plan! Knowing what I know now, there are definitely a few things I would do differently!

“A goal without a plan is just a wish.”

Antoine de Saint-Exupéry, Le Petit Prince

Since then, I’ve learned a lot more about how to build a proper training plan. I learned the most through my coach who often explained to me why I was doing certain workouts. I also learned through reading online articles, listening to running podcasts, and following credible run coaches on IG. The RRCA run coaching training provided a huge download of information which confirmed a lot of what I already knew but also showed me there was so much more to learn and so many books to read!

Based on what I have learned and continue to learn, here are some general principles that I will be using to put together training plans for my coaching practice, especially for those running their first 10k, half, or full marathon. If you are looking to build your own plan, I hope this will be a helpful guide!

1. Depending on the individual’s current fitness level and goals, training plans should be 8-12 weeks for 5/10k plans and 12-20+ weeks for half/full marathon plans.
2. For most plans, there will be one long run (30-40% of weekly volume), 1-2 workout runs, and 1-2 easy/recovery runs per week. Keep the hard days hard and easy days easy. Build in 5-15 minutes of warm-up and cool-down for each workout.
3. Every run has a purpose. The long run is to help build endurance, the workout run (e.g. hills, fartlek, tempo, long/short intervals) is to help build strength and speed, and the easy runs are to help with recovery and to increase overall weekly mileage. For most novice runners, the priority will be to extend the long run and increase overall weekly mileage with easy runs. Distance before speed!
4. To reduce risk of injury, increase mileage gradually no more than 10% per week for both the long run and weekly total.
5. Build in running-specific cross-training, strength training, and at least one rest day a week.
6. Incorporate foam rolling, stretching, and/or massage regularly.
7. At least 80% of the mileage should be done at conversational pace.
8. Progressively increase the training load (distance, intensity, or duration) for three weeks and then have a down week so the body can recover and get ready for the next increase.
9. The last 1-2 weeks will be taper weeks where the weekly mileage will decrease by 30% each week to prepare the body for peak effort.
10. The marathon is a different beast. Practice fuelling and hydration for pre and post workouts, especially for the long runs. Long runs should max out at ~32km or 3-3.5 hours of running, whichever is less. Any more than that, there are diminishing returns as the risk of injury increases.
11. Discuss Race Day strategy and have a plan.
12. Recommend a post-race recovery plan to ward off post-race blues – the struggle is real!
13. Listen to your body. If you are experiencing pain, stop running, ice the area 20 minutes 3 times a day. If you feel like you need to take an extra rest day, take a day off. Do not run through an injury. If there is still pain after a couple of days of rest, see a professional and FOLLOW their advice.

I hope this can help you build your own plan! Let me know if you have any questions or any other tips for building a training plan.