Training Plan Modifications

Several of you have asked questions about the training plans you are on. First of all. . . you are not alone. Many of you are on the intermediate plan, and are finding out this plan takes a lot time, and has a lot of miles. It also only allows one true rest/recovery day. These are all the same things I realized last year doing the same plan.

Before I encouraged anyone to modify the training plan, I wanted everyone to see how it was working for them, and how their body (both physically and mentally) responded. After six weeks you probably have those answers now.

There are countless ways to modify your training plan. If you are looking to reduce you miles on the Intermediate plan, I would first recommend using Sunday as a rest day. If you feel good, take a short jog, swim a few laps, or ride a bike, but don't feel obligated to exercise on Sunday. This is the most common way runners modify the intermediate plan, and is what I did last year. As the runs got longer, I needed extra recovery. Another option is to substitute a cross-training day for a running day. This works well if you have the time to exercise, but your body just can't take the extra pounding the running delivers.

If you are on the Novice plan and are looking to add mile, you can replace one of your cross training days with a running day. Just be careful to not over stress your body. Any time you are increase mileage or intensity, do it gradually so you minimize your risk of injury, and you can see how your body responds.

The bottom line, is this training is suppose to be fun. If you find that you are adding stress becuase you missed a run, they you will not be enjoying yourself. The plan is a guide, but not recipe. If you skip a step when making a cake, your cake will be bad. If you miss a step in your marathon training, you can still have a great marathon. Somedays you just need a day off. When you decide to take an occasional day of rest, enjoy it. . . don't worry.

You want your body to be ready for the Saturday run each week. This is your most important run, and should not be skipped. These runs have a slow increase each week and skipping a week can make the jump in miles tough to handle.

If you can tell now that your plan is too aggressive, or not aggressive enough, talk to Frank, myself, or email Don Garber. It is better to make adjustments early, so you have the right guide to follow. Plus, if you do cut back the miles, make your plan reflect that, so you don't feel like you are coming up short every week.