As I finished my second week of marathon-specific training this past week, I was thinking about the importance of making training enjoyable and different ways to do so. I will discuss several of these ways later in this email. However, before I do, I want to share with you a new coaching option I am offering runners to help them achieve their goals.
For this new coaching option, you will receive a customized training plan with workouts for the entire month. During the last week of each month, you and I will have a 15-20 minute coaching call to discuss your progress and address any questions or concerns you have regarding your training. I will then send you the next monthâ€™s workouts based on your progress and your running goals. During the month you will also have the opportunity to email me questions that you have.
To initiate the process, we would have a 30-minute free coaching consult to discuss your running goals, running history, current training, favorite workouts, and any current or past injuries. The first month of your training will include a 5k or 10k race, or similar time trial, based on what is most appropriate for your fitness level and running goals. The results from this race or time trial will be used in subsequent training. Each month you will receive a new training plan with workouts to help progress you towards achieving your goals based on your progress from the previous month.
The cost for this coaching option will be $59/month, which is a significant savings from the customized weekly coaching service that I offer ($159/month).
For questions, or to get started, either reply to this email, or email me at firstname.lastname@example.org
Now, back to the ways to make your training more enjoyable, which I will include in your customized training plans.
- Training for a half- or full-marathon takes a lot of dedication and at a minimum you will be training for 4-5 months. So at times, it might be difficult to get excited about a goal that is months away, while you are struggling through individual training runs or other workouts. Therefore, you need to celebrate your small wins along the way, because as humans we are hardwired to seek out immediate gratification. So, set yourself up to receive immediate gratification for each of your workouts. Is it stress relief, a sense of accomplishment, the hit of endorphins that make you feel awesome! Whatever it is frame your training and workouts around this to better help you enjoy your training.
Celebrate the small wins
- Also, celebrate the small wins you are achieving as your progress towards your ultimate goal, such as completing that first 10-miler, 20-miler, difficult speed workout, etc. Share this with your significant other, family, friends, etc. Let them know how awesome you are. You deserve it!
Do the workouts you enjoy
- Most runners have favorite workouts they enjoy doing, so perform these periodically, to help you enjoy your training. One of my personal favorites are ladder workouts, such as performing 1-, 2-, 3-, 4-, 4-, 3-, 2-, 1-minute work bouts (commonly referred to as intervals) at a somewhat hard to hard pace.
Incorporate shorter races in your training
- It can be helpful to incorporate some appropriate shorter races into your training. Being in a race/event atmosphere can help re-invigorate you and help bring more energy into your subsequent training. Plus, doing an event can help you see the progress you are making in your training, which certainly can be motivating!
Run in an area you enjoy
- Do you have a favorite place that you enjoy running? Then, do at least some of your training runs there. This may require driving, so wake up a little earlier to get to your favorite running spot and enjoy it.
Vary your training routes
- One of our most basic needs is the need for variety. So, satisfy this basic need by varying where you perform your training runs. This might include doing some runs on trails, if you perform most of your runs on the road, or mixing in a few hills, if you usually run on flat terrain. I love to explore new areas, and so I will incorporate this into my runs, especially my long runs.
Avoid what you donâ€™t like
- For me this is simple, I donâ€™t like running on the treadmill, so I donâ€™t. Yes, this means running in cold and rainy weather sometimes, but I have a much better time than on a treadmill. Also, I find the track to be boring, so I perform my speed work on roads and trails, even incorporating hills sometimes for variety.
- So, avoid, or at least minimize running in areas, on surfaces, etc. that you donâ€™t enjoy. Your training runs shouldnâ€™t be a slog.
Consider what inspires you
- I am always inspired by the natural beauty of Colorado. In fact, that was one of the primary reasons why I moved to Colorado about seven years ago. So, I choose running routes that will incorporate natural beauty in some way. This makes my runs more enjoyable and reminds me how grateful I am to be in Colorado and to be alive!
Have a strong enough and the Right Why for training
- I always recommend runners think about their goals and reasons why it is important to achieve those goals. If you have goals that are meaningful to you, and you remind yourself of these on a daily basis, it makes it easier to put in the training necessary to achieve these goals.
You donâ€™t need to do a bunch of 20-milers to be successful in the marathon
- Your weekly long runs should not be a weekly â€œdeath march.â€ You donâ€™t have to do a bunch of 20 mile runs to be successful in the marathon. I usually only do two when Iâ€™m training for a marathon, and instead perform shorter long runs which incorporate speed or hills. Again, I run in areas I enjoy which make the long runs more pleasurable.
Donâ€™t need to â€œhit your pacesâ€ for every run
- Yes, there are certain workouts in which attaining a certain pace for a portion of the run is important, but this shouldnâ€™t be the case for all runs. In fact, on easy days I would recommend not monitoring your pace at all and just focusing on enjoying an easy pace run. For my weekly runs with my friend, Sam, I donâ€™t even notice the pace until after the run, and often itâ€™s about 2-3 minutes slower than my goal marathon pace.
Consider doing some of your easy runs with other runners
- If you donâ€™t normally train with others, it might make training more enjoyable to do a run on occasion with a friend or running group. Just make sure to run your own pace. Often running groups are social, so I would choose easy runs to do with these groups, so that you can keep the pace conversational. I know I really appreciate the easy runs I have with my friend every week.
Consider your training runs a gift
- I strongly encourage you to frame your runs as a gift you give yourself and not something you feel you should do. Consider all the great benefits that youâ€™ll get from your training runs, such as stress relief, a sense of accomplishment, more energy, inspiration, etc. If you perform your runs in the morning it is a great way to start the day!
So, have fun with your training and try a few of the recommendations I shared. If you found this to be helpful, please share this with anyone you feel might benefit.
Please let me know if you have any questions, or if I can be of help in any way.
Your friend and coach,