10 km, semi, marathon... Les BASES d'un plan d’entraînement EFFICACE | 🚨 Code Rouge

Introduction

This tutorial provides a comprehensive guide on how to create an effective training plan for running, whether you’re targeting a 10 km race, a half marathon, or a full marathon. Inspired by insights from Tristan and Nico from Campus Coach, the guide will break down the key components of a successful training methodology, emphasizing the importance of structured training blocks and the need for a recovery week.

Step 1: Understand the Structure of Training Blocks

Training should be organized into distinct but interconnected blocks. Each block serves a specific purpose in enhancing your performance:

• Base Phase: Focus on building endurance and aerobic capacity.
• Strength Phase: Incorporate hill workouts and strength training to enhance muscle power.
• Speed Phase: Work on interval training to improve speed and race pace.
• Taper Phase: Gradually reduce training intensity to prepare for race day.

Practical Tip

Ensure that each block lasts long enough for adaptation but is not so long that it leads to fatigue or burnout.

Step 2: Incorporate Recovery Weeks

Recovery weeks are crucial for allowing your body to assimilate the training load. These weeks should be included after every block of training:

• Frequency: Schedule a recovery week every three to four weeks of intense training.
• Intensity: Reduce your training volume by 20-30% during recovery weeks.
• Activities: Engage in low-impact activities such as walking, yoga, or light jogging.

Common Pitfall to Avoid

Skipping recovery weeks can lead to overtraining and increased risk of injury. Make recovery a priority in your training plan.

Step 3: Set Clear Goals

Having specific goals will guide your training efforts and keep you motivated:

• Short-Term Goals: Aim for performance improvements in your weekly runs.
• Mid-Term Goals: Target specific races or personal bests for upcoming events.
• Long-Term Goals: Define your ultimate race objectives, such as completing a marathon.

Real-World Application

Write down your goals and revisit them regularly to track your progress and make necessary adjustments to your training plan.

Step 4: Monitor Progress

Tracking your progress is essential to ensure that your training is effective:

• Use a Training Log: Keep a detailed account of your runs, including distance, pace, and how you felt.
• Analyze Performance: Regularly assess your training data to identify trends and areas for improvement.
• Adjust as Needed: Be flexible and willing to modify your training plan based on your progress and any feedback your body provides.

Practical Tip

Consider using apps or wearable devices to help track your runs and monitor your heart rate during training.

Conclusion

Creating an effective training plan involves understanding the structure of training blocks, incorporating recovery weeks, setting clear goals, and monitoring your progress. By following these steps, you can enhance your running performance and prepare optimally for your races. Remember, consistency and adaptation are key. Good luck with your training, and don't hesitate to reach out to running communities for support and motivation!