Planning for the big event

OK... So you finally signed up for the “big event”.

NOW WHAT?

Hopefully, the big day isn’t next weekend!  If you would like to do well in your 1st event, it would be nice to have at least 3-4months to train properly. But the odds are that you saw something that sounded interesting/fun/etc. or your friend/family wants to do this event and you are joining as well.

So here is what we do to plan your training schedule.

1. Get a blank calendar.

2. Count the # of weeks between now and the big event.

3. Divide the mileage you have to run/cycle/swim by the # of weeks you have until D-Day

4. This will give you the weekly mileage total you have to accomplish each week in order to   be ready for the event. 

Example: you have 6 weeks until a 10K race, Well that is 6.2miles divided by 6 weeks=1 mile per week. Your training schedule would look like this.

Week 1-run 1mile

Week 2- run 2miles

Week 3- run 3 miles

Week 4- run 4 miles

Week 5- run 5 miles

Week 6- run 6 miles

Week 7-the Big Race

Unfortunately, this is how a lot of people plan for their events. It doesn’t leave a lot of room for missing a week due to bad weather, the kids are sick or for some unknown reason (you didn’t feel like running) you didn’t manage to hit the goal for week 3 and now you have to really bump it up on week 4.

And there is no recovery and taper time built into the program.

 Or worse yet, they think “well I will run what I can and just walk the rest of it”. AAAARRRRGGGGHHHH. Coach K hates that idea.

So with limited time to train, you should focus on these areas.

1. Technique- make sure your technique is good so that you do not get an overuse injury. Plus it will make you more efficient which is very important at this stage. Make sure to work with your Coach on this aspect.
2. Conditioning/Aerobic base- all you are working on here is your aerobic base/core conditioning. Also known as “being able to finish the race without dying”.
3. Recovery-make sure to get proper sleep and build in some rest days.
4. Nutrition- when starting a big change in your training program, have proper nutrition is very important.