Episode 28 - How to Build Effective Training Timelines for Endurance Races

Episode Summary:

In this episode, Alison shares her recent experience racing a half marathon and discusses the importance of setting realistic training goals. She reflects on how she trained for this race, including overcoming challenges like a sprained ankle and illness during the final weeks of training. Alison emphasizes the value of building a strong base over time and encourages listeners to consider longer training timelines when preparing for races, highlighting that the best results often come from a more gradual, personalized approach to training. She also touches on how understanding the process of training can help prevent injury and improve long-term performance.

Key Takeaways:

• Importance of a Strong Base: Alison emphasizes the necessity of establishing a solid running base (such as running consistently 6-8 miles comfortably) before diving into a specific training block for a race, recommending extended timelines for proper preparation.
  
• Realistic Training Timelines: She shares general guidelines for race training blocks, suggesting that training for a half marathon often requires 12-16 weeks from a 10K base, and for a marathon, it takes 16-20 weeks from an 8-10 mile base.
  
• Personalized Approach to Training: Alison encourages listeners to personalize their training timelines based on their unique bodies and needs, advising against pushing through injuries or rushing progress and instead focusing on gradual improvements.
  
  

Time Stamps:

[00:00] - Introduction and Race Recap

[17:00] - Race Strategy and Execution

[20:00] - Post-Race Reflection and Future Goals

[35:00] - Training Journey and Challenges

[47:00] - Training Timelines and Building a Base

[58:00] - Personalized Training Approach

Resources Mentioned:

• The Foot Fix: The premiere rehab program designed specifically for female runners struggling with plantar fasciitis, numbness and burning, Achilles issues, and chronically tight ankles and calves.

Quotes:

• "I think if we start looking at training timelines in months and years instead of weeks we can really start to set ourselves up for more success over time."
  
• "Your timeline needs to be based on you... do you need to progress a little bit more slowly, do you need to hold steady at certain volume hurdles and build in other stimulus?"
  
  

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