Winter Training Part 2

Set yourself up Next Season's Success!

In Winter Training Part 1, I shared this guide on the minimum weekly running base you want to have before you start training for a goal event.

Race Distance	Minimum Weekly Running Base	Weeks to Train
5K	3x /week; 9 Miles a Week	9
10K	3-4x /week; 10-15 Miles a Week	12
Half-Marathon	4x /week; 20-25 Miles a Week	15
Marathon	4-5x /week; 25-30 Miles a Week	18
50K	4-5x /week; 25-30 Miles a Week	18
Ultras 50 +	4-5x /week; 25-30 Miles a Week	20

Now let's look at some examples of how to distribute those miles across the week:

This is just an example, but the key components include spacing the miles out over the course of the week. To prepare for longer distances, aim for one "long run" each week.

To ensure your body stays adapted to running, it is important to strive for consistency. It is recommended to have a minimum of three sessions spread out rather than one long run.

When planning your runs, it is advisable to maintain an 80/20 balance throughout the week, incorporating cross-training activities. This means that 80% of your weekly aerobic training should be in Zone 1/Zone 2, while the remaining 20% should be at higher intensity levels.

Need a Winter Maintenance Program to help keep you on track?

Coach Paige can help keep you on track with one of these options. Email Coach Paige for a free consultation!

• SPECIAL WINTER GROUP PLAN - Monthly plan starting December 1st. Limited spots available - Email Coach Paige to reserve your spot. Plan includes Premium Training Peaks ($20 Value), Weekly Winter Training tips, Strength Workouts, Core and Mobility work, and 3-4 Runs/Week. Only $50/Month.

• Custom Training Plans - built to meet your specific needs. $15/Week*Single Purchase

• Adaptive Weekly Training Plan - fully customized with unlimited coaching support. $100/Month or Save with a 6-Month Commitment for $500

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