10 Key Training Principles For ANY Long Distance Race

The internet is flooded with examples of training calendars and plans for just about every type of race and every distance.  12 week marathon plans, 20 week half marathon plans, 10 week 5k plans, etc. If you’re considering a specific distance or race, it can feel a little overwhelming to know what you should be looking for – which for many can become “analysis paralysis”.  The good news is (and it’s not said nearly enough) that there are certain key training principles that you can apply to ANY long distance training plan or race.  These key training principles can provide you a skeleton to build off of.  Sure, you’ll need to fill in some of the muscles, but having an unwavering set of key principles to work with allows you a simple and solid place to begin.  See how to get started with these key principles for any long distance race and training plan!

 

• BUILD A BASELINE – a strong aerobic base is a good foundation for building long distance running
• GRADUAL INCREASES – gradually increase in intensity and volume over time
• PRIORITIZE RECOVERY – rest days, recovery methods, nutrition, and sleep
• CONSISTENCY – consistent small steps beat irregular big steps
• REPLICATION – mimic your race day conditions as much as possible
• FUEL AND HYDRATE – know what works for your body in terms of fueling and hydrating, in all different seasons
• GEAR MATTERS – you don’t have to get super fancy, but if you want to keep at your training, good gear basics makes a difference 
• STRENGTH TRAINING – strength training not only helps you become a stronger and more efficient runner, but it helps to prevent injuries
• TAPER – include a taper period at the end of your training block before your big race day
• FIGHT BURNOUT – it happens to the best of us, staying proactive is better than being reactive

 

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10 Key Training Principles that Apply to ANY Long Distance Race

 

 

#1: Build a Baseline

Coach to you name it has become very popular in recent years, and while it’s a great motivational tool, you also have to be careful that you don’t completely overlook the importance of building a solid baseline.  If you hope to be a long term runner, and tackle longer distances, taking the time up front to build a baseline aerobic foundation will speak volumes for the future.  

Having a strong baseline foundation makes it easier to add volume and intensity over time, as well as helps to prevent injuries.  

So if it’s been a decade since you’ve run more than a mile, you probably shouldn’t wake up tomorrow and attempt to run ten.  If you want to run a half marathon but have never run before, while it’s completely possible to train for one in a couple of months, you’ll be even better off if you build in some extra time at the beginning to work on a foundation.

For example, let’s say you want to run a half marathon that’s in 6 months.  You found a good 16 week half marathon training plan and calendar, and you have your training start date.  However, if you’ve never run before, it would be even better to add a month or two before to start training on a baseline foundation.  As soon as you jump into that 16 week training plan, you’re almost guaranteed to be increasing in volume and distance from the get go.  Because that’s the way training plans work.  BUT, take a month or two before to just go out and run for 30 minutes two or three times a week.  Build some early consistency, small increments, and an overall baseline foundation before jumping into a full blown training plan.  

 

#2: Gradual Increases (the 10-15% rule)

This rule pretty much applies to any training plan for any distance event – long distance running, long distance hiking, long distance biking, you name it.  If you want to prevent injuries and overuse issues, you need to go slow, and go gradually.  Running 2 miles one week and 12 the next is a good recipe for injuries.  

If you want to get mathematical, the general rule is to increase weekly mileages by only 10-15%.  This applies to your weekly long training runs too.  

This means you really NEED to give yourself enough time to increase your mileage gradually.  You have to be willing to commit to the entire timeframe for the best results.  

For even better results on longer training plans (think half marathon distance +), you can also give yourself enough time to have a “reduced mileage week” every 4 or 5 weeks.  This is a type of recovery method to allow for a bit of repair.  

Just remember – 10-15%.

 

#3: Prioritize Recovery

6 hours of sleep a night is actually not enough.  If you’re engaged in a high volume training plan, you need more. Get more sleep. Same goes for nutrition and recovery methods.  You need to make sure that you are giving your body enough of what it needs to function.  Think a balanced runner specific nutrition plan with enough healthy carbs, proteins, good fats, and fruits and veggies – at the most beneficial ratios.  Proteins specifically are important for recovery and repair, and you can find a list of the top protein rich foods here.  Make it a habit to have a quick protein rich snack within 30 minutes of completing a hard workout (especially one that lasted more than an hour).  This helpful guide includes lots of recipe ideas and lists for quick protein rich recovery snacks.  

Don’t forget your other recovery methods like foam rolling, massaging, stretching, etc.  When you figure out what works for you, stay consistent with it.

Make sure you take each designated rest day in your training plan, and don’t be afraid of an extra one every now and then.  Consider “reduced mileage weeks” every 4 or 5 weeks if time allows, especially for distances half marathon or more.  Allow yourself easy runs as well, they are a necessary part of training! (you just don’t want them ALL to be easy).  

Finally, watch for overtraining.  Stay proactive and learn the early warning signs of overtraining in athletes, and respond appropriately and timely if necessary.

 

#4: Stay Consistent

Skipping weeks worth of running, doing a strength training workout once a month, or skipping all your long runs will just make things harder.  Consistency is key.  No matter how small you may feel your steps are, if you are staying consistent you will see progress.  It is also important to note that before you worry about speed, worry about endurance.  Consistency builds endurance, and speed will come.  For beginners, building endurance is more important than building speed.

 

#5: Replicate to the Best of Your Ability

If you’re training for a trail race, do your best to run your training runs on trails.  And vice versa for road running.  Learn how to fuel and hydrate as you hope to on race day.  Wear the clothes, shoes, and accessories you plan to race in.  If it’s a hilly course, do your best to get in some hill practice, even if that just means hill repeats on small hills.  Replicating the best you can during training will keep you from being thrown a bunch of curve balls on actual race day.  

 

#6: Fueling and Hydrating

This is especially important the longer your runs get, or the hotter the season is.  Don’t just “tough it out”.  If you’re going to be running for more than 60-90 minutes, start working on which fuels work best for you.  Energy gels, chews, or bars?  Drink mixes like LMNT, Skratch, or Liquid IV ?  Real food like peanut butter and jelly and bananas?  A more all natural lean like dates, coconut water, and honey sticks?  The no shame route of fueling solely on candy? (truthfully, no judgement or shame there at all – Nerd clusters are one of my go to’s!).  

And the same goes for hydrating, especially in warmer weather.  You need to account for a way to get the necessary electrolytes you need, whether that’s electrolyte chews, drink mixes, etc.  This is an area I am continuously fine tuning, so it does take time.  Start practicing and fine tuning it early on!

 

#7: Gear Matters

While I don’t think you need to go out and subscribe to every running app or spend huge bucks on every item of running clothing, I do think there are a few items of beginner running gear you should invest wisely in, and that might mean a few extra dollars for these items: shoes and performance socks, the right fabrics for clothing, and a hydration system if necessary.

There’s a lot of options for shoes, but make sure they are best suited for you.  You can easily go to a local running store and have them analyze your gait and make recommendations, whether you’re after a good road running shoe or trail runner.  I mostly do most of my running these days on trails in HOKA One One Speedgoats, and I love them enough to have not changed in over a decade. 

Shoes are not surprisingly the most important item of gear.  Socks for me are a close second, because nothing can derail a good race day faster than a blister.  I love Hilly Twin Skin socks because the double lining helps to prevent the friction that can cause blisters.  

Next would be the right fabrics – think moisture wicking, quick drying, and breathable.  Know how to layer properly for cold weather, and how to use what you’re wearing to help mitigate the heat on hot weather runs.  

Finally, depending on your circumstances, you may need to invest in a hydration system like a hydration vest.  Especially if you’re planning a lot of longer, unsupported runs.  Figure out if you prefer hydration bladders, flasks, or something else.

 

#8: Strength Training

No matter your goals, strength training will make you a stronger runner.  It greatly reduces your injury risk, and helps you become a better long term athlete.  Strength training doesn’t have to be super complicated, and it doesn’t require an expensive membership to the gym.  You can find tons of simple at home strength training workouts on sources like YouTube, or even use a simple “choose your own path” home workout like this one.  As with training in general, staying consistent will give you the biggest gains.  At least one day a week is a good place to start.

 

#9: Have a Taper Period

If you’re chasing after a long distance running goal, like a half marathon, marathon, or ultra race, you’ll want to make sure that you have a taper period built into your training plan.  The taper period is generally between 1-3 weeks prior to race day, and it includes a reduction in mileage volume, while maintaining the same intensity level.  For example, for an upcoming marathon race, your longest training run might be 3 weeks out.  Two weeks out, you’d reduce your training volume by 25%, and one week out you’d reduce it by 50%.  

Why is a taper important?  It allows your body to recover, repair, and replenish in a major way!  You can find out more about how to taper the right way here.

 

#10: Fight Burnout!

Burnout, both physical and mental, is a big hurdle for many runners in training.  Those long months of training can zap your morale, drain your energy, and have you questioning your life choices.  It’s important to remember why you’re doing this, and to have an end goal.  These 13 goals are common examples for many beginners, but what is YOUR why?

You can also fight burnout by doing some of the basics like:

• recovering properly
• watching for overtraining
• and dialing in the most effective running nutrition

But it also helps to find creative ways to boost your morale.  What works for me personally?

• Mix it up – whether you just run a different direction on your regular route, run at a different time of day, or run with a friend instead of solo, variety can help.  If you can, travel to some different areas to run.  Better yet, plan a whole vacation, or “runcation”, around a big run or race.  Traveling for a destination race is one of the best motivators for me personally – it marries two of my favorite things!

• Also, know what keeps you motivated on the course.  Maybe it’s saving a favorite podcast just for your runs, calling and catching up with someone during those easy runs, or having something to look forward to afterwards.  Signing up for races that can serve as training races is also a fun idea.  For example, if you are training for a marathon, sign up for a destination half marathon race the week you’re scheduled for that distance in your training plan.

 

And there you go, 10 key training principles that apply to any long distance race!  Pulling off a long distance race requires a lot of muscles, but you shouldn’t have to overthink the skeleton just to get started!

Be sure to check out ALL my running resources HERE – for both newbie and experienced runners!  Including plenty of FREE training plans and calendars for ALL running distances!

 

*Got your 1st race coming up and want to get a little extra peace of mind?  I now offer 1:1 Training Consults for Beginner Runners – RESERVE YOUR SPOT HERE!  

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