#Humblebrag: I am really, really good at following training plans. In fact, that’s part of the reason I sign up for races in the first place—that whole commitment thing really does motivate me to hit the pavement on days when it’s pouring rain, or even when it’s 10 degrees out (this happened many a time during my London marathon training).
But, I have learned that there are some situations in which it’s actually smarter to alter the all-knowing training plan—for example, if you’re worn down and your planned run would put you at a greater risk for injury, if you’re incorporating extra strength training or other cross-training activities into your week, or if life things force you to make changes.
MORE: 8 Kicks We Love to Run InÂ
So here’s my question: I know that weekly mileage is super important when it comes to marathon training, that it’s carefully calculated to ensure that you log enough time on your feet so that you’re prepped for race day but not so much that you risk injury. But as long as you get in that weekly mileage number, can you divvy up the day-to-day mileage within that week?
Well, it depends, says ultra marathoner and running expert Nikki Kimball. “Most training plans are designed quite intentionally to allow adequate rest after critical workouts,†she says, “so you could change the goal of the entire week by switching things around.†Then how do you know when it’s fine to switch it up and when you need to stick to the plan? “If you know the reasoning behind each workout in the plan, you can mindfully change the plan around a bit to customize it to fit your life,†says Kimball. Here, some simple guidelines to help you make the call:
Speed Work
The purpose: There are many different approaches to speed drills, but most include intervals of some sort. One example: You run hard for two minutes, then easy for three and repeat. Another: You incorporate short, 15-second bursts of running as hard as you can into a longer run. But, regardless of how you go about it, the goal is the same: to help you to get faster (duh!).
Switch or stick? Stick to the plan! Trying to do half of the repeats one day and half another day would defeat the purpose of the workout.
Tempo Runs
The purpose: These are meant to help you get used to running at a set pace for a specific length of time. During tempo runs, you typically warm up with easy running, and then sustain a pace that is just beyond your comfort zone (so you’re not gasping for air, but you certainly couldn’t hold a conversation) for the duration of the run.
Switch or stick? Stick. Similar to speed work, it would be impossible to divide this run up in a way that would allow it to still fit the reasoning behind it.
MORE: 5 Cardio Myths You Need to Stop BelievingÂ
Long Runs
The purpose: These are designed so you can become accustomed to being on your feet for a set number of miles, consecutively. For example, on the Saturday three weeks before marathon day (when your mileage peaks before you start tapering in preparation for the race), your training plan might instruct you to run 20 miles at an easy effort (so, you could hold a conversation).
Switch or stick? Again, stick. It’s important to experience the feeling of running mile 20 after you’ve run 19 (as apposed to doing 10 one day, and then 10 the next).
Easy and Moderate-Paced Runs
The purpose: Easy and moderate-paced runs, such as “50 minutes at an easy effort†or “60 minutes at a moderate effort,†are meant to give you more time/miles on your feet in preparation for the marathon.
Switch or stick? Go ahead and switch these around! Feel free to do half the time or mileage in the morning, and half in the afternoon. Or even divvy it up by moving portions into other days—for example, you could do half on the easy run day, and half on your cross training day in addition to strength training.
One caveat: You can—and should—listen to your body and make adjustments to your plans any time you feel you need a break. “People have much more in their lives than training,†says Kimball. “If a big training day is scheduled concurrently with a stressful life event, then a change in plan may be critical.†The gist: While, in general, it’s best not to move a long run, speed work, or tempo runs, you’re way better off doing that than risking exhaustion or injury.
Keep in mind, though, that if you do find yourself moving runs around a lot, that could be a sign that you may be using the wrong plan for you, and should look for one that fits better into your lifestyle. Find more tips and training plans here.
–
Run the Women’s Health RUN 10 FEED 10 Race in New York City on September 21—or take part in one of our other runs around the country, or even sign up to run your own 10-K! You’ll feed 10 hungry people in your neighborhood just by signing up. Â
MORE: Is It Better to Run for Miles or Time?