For such a simple sport, I’m always amazed at how people tend to complicate running. Sometimes they agonize over details that are seemingly insignificant. Over time, it can become overwhelming – the workouts, recovery protocol, strength sessions, drills, races, mental strategies, equipment choices, etc. It’s easy to lose sight of the forest for the trees. I propose that you should be able to fit your entire training philosophy for a training cycle on one notecard.
Anything beyond that and you’re likely pulling away resources from the important stuff and putting it toward things that don’t matter. Let me explain. Running is 99% about mileage, staying healthy, and running around your goal pace. Nailing those things will get you 99% of the way to your running goals likely. Everything else is just 1% stuff. So why would I spend 50% of my week (or even 10%!) worrying about or executing on the 1% stuff?!
It just doesn’t add up. And worse yet, you don’t have a good grasp of the 99% stuff, making it harder to hit on those goals. So let’s simplify and zero in on what’s important. If you can’t quickly rattle off what your goal is and how you’re going to achieve it in a few sentences, then this exercise is for you! Go get your notecard. Go ahead, I’ll wait!
What Goes on the Notecard
THE GOAL
Start at the end. What’s the goal? Put that at the top. Use a big fancy highlighter to make it stand out! What’s the goal race, goal time, etc. Make it as clear as you can at this point. You may have to change it later on, but put it down.
- Example: “Goal: Sub-1:30 Half Marathon on April 25th”
MILEAGE
Next is mileage. Some people dance around this fact – I’m not one of them. I’ve seen firsthand how simply changing mileage can have a drastic impact on running ability. It’s also a very concrete measurable number that I can see at the end of each week and be held accountable to.
Remember though, we’re keeping this simple – save the details for the actual training plan. Have an idea of what mileage you want to average over the last 14-16 weeks of training (10-12 weeks for shorter distances. And don’t include the taper!). Look back at your last training cycle’s mileage average. Consider adding 10% to that number.
- Example: “I will average 50 miles per week over the last 16 weeks before the race with peak mileage in the mid-60’s.”
OVERALL PHILOSOPHY/EMPHASIS
This is a tricky one and can differ a lot by athlete and by distance. A philosophy gives the training some structure. It usually revolves around how you’re addressing a certain weakness or how you’ll periodize your training to prepare for the specific event.
- Example: “I will emphasize long runs more, incorporating 3-4 quality long runs with race pace or faster.”
- Example: “I will focus on 5k speed early on and gradually change to emphasize marathon pace the last 6 weeks while maintaining speed.”
- Example: “I will focus on running faster than I ever have before, even if it’s in shorter spurts. My long runs and easy runs will be even easier to allow my hard days to be harder.”
ONE “EXTRA” THING
This can be strength training, nutrition, running drills, or any number of things. But I like to limit it to one thing. That’s not to say you can’t do ALL of them, but when it comes down to it, what’s the one difference maker for you this time. What’s the one thing that will be most impactful? That way, when you’re in a tough training stretch, you can hold on to it and let the other things go. You don’t want to try to hang on to several new habits and end up being subpar at all of them. Save something for next cycle once you’ve got a comfort level! Again, keep it simple.
- Example: “I’m going to strength train 2-3 times per week this entire cycle to focus on my weak areas and prevent injury.”
- Example: “I’m going to dial in my nutrition, especially around key workouts so that I am well-fueled.”
- Example: “I’m going to run hills at least once per week to get stronger and help my form.”
YOUR “WHY”
If there’s room, you might consider writing a brief few words about why the goal is important to you. Why are you undertaking it in the first place? What’s your reason for doing all this training? I can’t supply you with examples here – this one has to come from YOU!
What Does NOT Go on the Notecard
PACE
This is not the place to get bogged down with paces of different runs (except for maybe your goal pace). Save the nuts and bolts for the training plan. This is partly because training paces can and should change throughout the cycle as you become more fit or goals change.
NON-GOAL RACES
I’m a little on the fence about this one, but for the most part, I don’t like including non-goal races in your summary notecard. Usually these races are used to gauge fitness or as just another workout. If they don’t fit into the overall plan for your goal race (which you’ve already laid out in everything else), then you might question why you’re running them in the first place.
How to Use Your Notecard
If you’ve done this right, you now have a 3×5 tool to help you re-focus throughout the cycle and rise above the day to day noise of training. Put it somewhere visible to help you stay accountable and motivated. You may have ideas pop up occasionally during your training that make you question if you’re doing things right. You may see someone with the same goal doing something totally different than you. Don’t be tempted to deviate from the script. If it’s not in your plan (ie: on your notecard), have the courage and discipline to let it go.
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