How do you craft the perfect training plan? Tune in and learn how to build endurance the right way in this must-listen episode of The RunRX Podcast.

Timestamps of big takeaways

Components of a Good Training Plan

[01:31] Coach Valerie outlines the components of a good training plan, including three days of running, a long run, interval training, strength training, self-care, injury prevention, and a recovery day.

Training Plan Duration

[02:27] Coach Caroline asks about the appropriate duration of a training plan based on the runner's goals.

[02:46] Coach Valerie explains that the duration depends on the runner's starting point and provides examples for 5K, 10K, half marathon, and marathon plans.

Building Endurance

[04:21] Coach Caroline asks about the variance in the time ranges provided in the training plans.

[05:28] Coach Valerie explains that the focus should be on practicing the correct movement rather than the duration, and this approach helps build endurance.

Run-Walk Intervals

[07:57] Mixing up run-walk intervals helps your mind avoid anticipating breaks.

[08:50] It's okay to take breaks and not to beat yourself up if you need to walk during a run.

Breathing While Running

[09:57] Coach Valerie mentions the "up 2 3" method, which incorporates breathing into the running rhythm.

[10:42] She shares a meme that emphasizes the importance of practicing running rather than practicing breathing.

Up 2 3 Method and Counting Pulls

[11:55] Coach Caroline explains how she uses the "up 2 3" method and counts pulls to refocus her mind during challenging runs.

Free Training Plan

[13:35] Visit the RunRX website or social media channels to access a free training plan. Whether you’re a beginner, returning to running, or recovering from an injury - we can help.

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