How to plan your running season: set goals and organize your training

As popular athletes we know that planning a season of popular races can be complex, since several factors can influence the achievement of your initial goals. Therefore, knowing how to plan it properly, according to your circumstances and conditions will not only help you improve your performance, but also allow you to enjoy the process more.

At RUNNEA, we know that good planning is the basis for avoiding injuries and achieving your goals effectively. And to achieve this, it is essential to set clear goals or objectives and organize a well-structured trainingplan, taking into account factors such as fitness level, recovery times and the progression of workloads.

All these factors are measurable and controllable at a physical level, but they are also affected by other variables such as the personal circumstances of each runner (time available, stress, material possibilities...) or the environment, which can be differential when evaluating and redirecting the season. For this reason, in this article we want to bring you a brief outline, supported by some of our sports experts, with which to face the analysis and planning of your season of popular races.

1. How to define your goals for the season

The first step to properly organize your running season is to define your goals. These can vary from completing a specific distance, such as a half marathon, to improving your personal best or simply enjoying the experience of competing and finishing races or simple training sessions.

As Imanol Loizaga, coach and veteran marathon runner, points out, it is essential that these goals are realistic and in line with your current level. For example, he assures that "wanting to run your first half marathon in less than 2 hours in a period of 3 months of preparation would be a well-formulated goal" since it is a specific, measurable, achievable, realistic and time-boundmeta.

This objective approach is commonly called SMART criteria, and consists, as we have indicated, in establishing objectives that meet a series of requirements that favor the motivated development of the preparation and the correct achievement of each objective. It is structured as follows:

• S ? Specific: Refers to a specific or concrete objective, defined and not abstract or ambiguous.
• M ? Measurable: Refers to measurability, an objective that can be quantitatively and qualitatively controlled.
• A ? Achievable: Refers to its accessibility, i.e., it must be an achievable objective based on your preparation.
• R ? Realistic: It refers to your capabilities. We must find a meta that is realistic with our physical and mental state and its likely progression from training.
• T ? Timed: Refers to the duration, that is, we have to choose a certain period of time to carry it out, set an ultimate goal or date by which to achieve it.

2. How to plan your running calendar

Once you have your goals clear, the next step is to organize the races you want to run during the season. This calendar will allow you to distribute your training loads and rest periods more efficiently. It is important to avoid participating in too many consecutive races, as this can increase the risk of overload and injury.

Loizaga suggests planning races of different distances as part of the training process, to prepare the body progressively. So, in this so-called training progression principle, you can include some shorter races before your main event (such as 5K or 10K races) to serve as quality training and preparation for D-Day.

Principle of progression in physical training

It consists of gradually increasing the workloads (such as volume, intensity or complexity) according to the physical, coordination, technical, tactical, intellectual and willpower preparation of each individual so that the body adapts continuously and safely. According to Weineck (2005), this principle is based on the proportional relationship between the load applied, the body's adaptation and the improvement of performance. Systematically increasing demands is crucial for long-term development and to avoid stagnation in performance. At the same time, it is essential that the increase in load be gradual and appropriate to the level of each individual, taking into account factors such as the previous level of training or the age of the athlete, among others.

3. How to structure the training

Once the calendar has been defined, it is time to organize the training sessions. The planning should follow a cycle scheme, starting with the base and increasing the intensity progressively. A common scheme in many training plans includes the following phases:

General Preparation.

In the first few weeks, the focus should be on developing a solid aerobic base. Workouts should be low to medium intensity, with moderate volume. Alternating between light running and strength sessions is recommended, as strengthening the muscles will help prevent injury.

Development phase

In this phase, the intensity of the workouts increases, including series, hills and fartleks. It is important to vary the stimuli and not fall into the routine of always doing the same runs. Loizaga emphasizes that long runs are essential, but should not be the sole focus of training. Alternate between short, explosive workouts and longer runs to adapt to different running situations.

Specific phase

As you get closer to your main goal, training should become more specific. If you are preparing for a marathon, this will include training at race pace, race drills and long runs. It is also important to introduce tapering, or the progressive reduction of training volume in the weeks leading up to the race.

What to do the week before a race?

4. How to avoid overtraining: Listen to your body and prioritize rest.

Overtraining is one of the most common mistakes among popular runners. It is essential to learn to listen to your body's signals and adjust your workouts accordingly. The unloading or active rest weeks are crucial for recovery, as they allow you to assimilate the work done and avoid injuries.

Also, as the vast majority of professional runners on the international scene comment, not every day will be the same, some sessions will not go as expected, and it is important not to get discouraged and stay focused on the main goal. Stay consistent, but also respect the breaks. A well-balanced planning between load and recovery maximizes the chances of arriving in good shape at the starting line.

In fact, Eliud Kipchoge, considered by many as the best marathon runner in history, has reiterated on several occasions to the press that he usually sleeps an average of 10 hours a day, divided into a long rest of 8 hours at night and another 2 hours during the day: A global that, as Andy Ruiter, coach of the NN Running Team, explains, is the usual among elite athletes.

Full article on the official Olympics website

Obviously, a popular runner may find it more difficult to meet these rest levels. But by adjusting these times and establishing seasons of higher and lower training loads, any runner should be able to prevent that dreaded overtraining and, likewise, muscle injuries or stress fractures.

5. Why strength training: Importance of complementary work

Even if running is the main focus of your training, supplementing with strength training is essential. As Loizaga states, "strength is the most important physical quality" for runners. Working your muscles will not only make you faster, but will also help prevent overuse injuries. Strength sessions should be a regular part of the training plan, although they should not take away from road work.

On the other hand, incorporating complementary activities such as cycling or swimming, as well as yoga or other similar exercise practices can improve your flexibility and help you maintain muscle balance, reducing the risk of joint overload.

Benefits of cross-training ( Science in Sport magazine article)

6. Flexibility: Evaluate and adjust your plan as needed.

One of the fundamental principles of training, in all its facets, but especially in popular running, is that planning is neither static nor strict. It is vital that, throughout the season, you make adjustments based on your progress, feelings and possible unforeseen events, such as injuries or changes in the race schedule.

A good runner knows how to adapt his training and maintain motivation even when circumstances are not ideal. At the end of each training block or after each race, take the time to evaluate what worked and what could be improved for the following weeks. In this sense, being supervised by a coach to whom you can give continuous feedback on your progress and your demands can be crucial to complete a good preparation.

Try the RUNNEA app, your first running coach

7. Enjoy the process

Finally, remember that each race and training that make up your running season is a unique and unrepeatable journey, so keep in mind that it's not just about reaching for the meta, but about being able to get to the starting line with the best possible feeling.

Therefore, from RUNNEA, we encourage you to enjoy every step of the process, every training session, and learn from every moment of the preparation. Just like a race, planning a season is a balance between effort and enjoyment. The meta is important, but so is the camino. With good planning, clear goals and a flexible but determined attitude, you'll be ready to successfully face any challenge of your season. Have you prepared yet? We read you!