My 3 Phase Inline Marathon Training Plan
In an earlier blog post, I talked about my previous half-baked inline half marathon plan. I learned the hard way that I need a solid training plan to reach my goals. This time around, here is my three-phase training plan to achieve my inline skating marathon related goals:
Phase II: Increasing Endurance Through Cardio
Once I increased my overall level of activity, it was time to work on my endurance. I went in with the following high-level goals:
The Running (Wo)man
I started out thinking I would totally do three different things in this phase of training. It really ended up being all about the running. For 12 weeks, 3-4 times per week, 30-60 minutes a shot, I focused on running. I used the foam roller, yoga, and walking to recover, and a wee bit of inline skating as cross training, but otherwise, I ran intervals, and then longer distances.
Running a 5K
In order to get myself to focus on running, I committed to running a 5K run at the end of April. I knew I would have to work up to being able to run that long and that far.
To give my training structure, I used RunBet. Like StepBet (which I used in Phase I of my plan), RunBet is and app that organizes 6-week challenges to help individuals improve their running. The starter RunBets focus on getting participants to run 3-4 times per week at a pace of 18 minutes per mile or faster. I used two separate challenges to create a regular running habit and increase my distance. Each RunBet challenge costs $40.00 to enter. As long as you complete the RunBet challenge by meeting your goals for each week, you're guaranteed to earn back your $40.00 and usually a bit more. Holding my $40 hostage pending me completing tasks is enough to motivate me to get the job done.
Building The Running Habit
My first RunBet was a 5K challenge. This involved running 3-4 times per week and increasing mileage systematically to get up to the full 5K (3.2ish) mile distance. I walked a good chunk of this, then, as time went on, alternated running and walking. Since it was still cold and/or rainy during much of this time, I was doing nearly all of my running on a treadmill at the gym. The biggest takeaway from this was running/walking consistently.
My second RunBet was a Weight Loss Challenge. My goal, though, wasn’t weight loss. It was to continue the momentum from my first RunBet so that I would continue to run the 3-4 times per week to do more actual running. (I’m at the point in life where I’m not focusing on weight loss, but overall health and wellness.) This challenge was a little different because it focused on running time rather than mileage. I still needed to hit an 18 minutes or less per mile pace, and each day included 30 minutes of running, but no distance requirement.
RunBet and Couch to 5K
While I had the going-to-the-gym habit down, I needed to get more running into my running. However, my goal was to run—not just walk—3.2 miles without stopping. This meant I needed to have some kind of a system for running. I used the legit Couch to 5K app. (Please note—there are several versions of couch to 5K, and some of them assume you have a way higher fitness level than what I would consider “couch.”)
While the RunBet app got me to the gym and on the treadmill, Couch to 5K helped me use the time when I was there well. The app basically systematically times out intervals of running and walking. This helped me build up my endurance in a systematic way.
Running Mindset: Stop Trying to Go Fast
As I was getting closer to the end of my second RunBet, I started reading the book 80/20 Running: Run Stronger and Race Faster By Training Slower. This was excellent timing. As I was working on running longer intervals, I found that it was really hard for me to run for very long. I learned that I was making a common mistake that many recreational runners make--I was trying to run too fast and trying to increase my ability to go a longer distance at the same time.
This book gave me permission to slow down and stop trying to run fast right away. Instead, I now know that it is better (because science) to run slow for about 80% of the time I train, and faster for only 20% of my workouts. By finding a running pace that was sustainable for longer, I was able to run for extended periods of time without burning out. It also helped correct my general mindset about exercise. I think I always need to push myself to work harder and stretch myself each and every time I work out. This book reinforced the value of being deliberate and planful rather than always pushing. Had I not read this book, I do not think I would have been able to run the whole 5K.
After my second RunBet was complete, I had one week until my 5K. I was a little concerned because I had not run the full 3.2 miles. In short, I did pretty much all of my running inside, and, well, running on a treadmill is REALLY BORING for going more than about a half hour at a shot. I ran outside to make sure that I was able to run 5K. I went at a reasonable pace and was able to run the entire distance. I also spent most of my time the week before the event taking it slow. I ran one day, walked 3.2 miles another day, did some yoga, and rested. This recovery helped me to do well the day of the event.
I Ran 5K!
The day of the event, my husband and I ran together. He is a big advocate of long slow distance when it comes to running, so I went at his pace. Running with him helped me slow down and find a pace that was sustainable for the whole distance. He and I even had a good conversation during the event, and I enjoyed the crowd, the other runners, and seeing people achieve a their goals whether it was beating a personal record, running a race, or walking with family members. At the end, I got my very first finisher medal. It was a nice milestone to end this part of the training.
What Do You Think?
How have you prepared for a 5K or other athletic event? Share your thoughts in the comments.
My 3 Phase Inline Marathon Training Plan
I am officially skating an inline marathon! I'm signed up for the Northshore Inline Marathon in Duluth, MN on September 14, 2019. Click here for actual proof of enrollment!
In a previous blog post, I talked about my previous half-baked inline half marathon plan of days gone by. I learned the hard way that I need a solid training plan to reach my goals. In order to get me from being an adult with a relatively okay level of fitness to an inline marathon completer was going to take some doing. Here is my three phase training plan to do just that:
Phase I: Building a Base Level of Fitness
Phase I is all about me getting from being generally active to being more legitimately physically fit. This meant upping my game from my then-haphazard workout regime. Specifically, I needed to do the following:
Building the Exercise Habit
As long as I go to the gym 8 times per month, my employer pays for the cost of my membership. Consequently, I always ALWAYS go to the gym 8 times per month. At that time, I would typically take a yoga class or do a little walking on the treadmill. Even thought I did go to the gym, I needed to make it more deliberate and productive.
To help with that, I joined a 60 day challenge at my gym. This helped me by having me do an initial fitness assessment, build a more consistent fitness habit, and do a final assessment to note progress. It got me to the gym to take classes and try out a few new activities and improve my diet. I also starting doing a couple of home workouts to give me options for when the gym wasn't as convenient.
Making exercise a more consistent habit also included identifying and mitigating factors that would prevent me from being active. This included keeping workout clothes in my car, touring the gym near work so I would feel more comfortable working out there, and incorporating activity into social time with friends. Being more active became the norm rather than a sometimes event.
I have had a FitBit for years, and at that point, I was more concerned with tracking my sleep than paying much attention to steps. Unfortunately, my step count was way down from where I wanted it to be. If I was going to be able to skate 26.2 miles, I needed to be able to walk, then run, long distances. Enter StepBet to help me with goal setting and motivation.
StepBet is and app that organizes 6-week challenges to help individuals increase their overall step count. Based on the current average number of steps you take, StepBet sets two goals for you. One is the goal you need to hit 4 days per week, and a stretch goal you need to hit 2 days per week. The cost to enter a StepBet challenge is $40.00. As long as you complete the StepBet challenge by meeting your goals for each week, you're guaranteed to earn back your $40.00. In most cases, not everyone successfully completes the challenge, meaning that those people who did finish earn back a little extra. In my case, I won just over $50. StepBet established an achievable goal that still pushed me to do more than before, and prepare me to work on cardio.
Increasing Flexibility and Strength
I also knew I needed to increase my strength and flexibility along with my ability to walk further and longer. In addition to doing weekly weight lifting at the gym, I also incorporate more yoga and stretching. Doing more yoga included me creating a 20 minute routine focusing on hips and legs that I could do on a daily basis before bed. I also attended weekly yoga classes at the gym focusing on Yin yoga. In addition, knowing that stretching and recovery would be important, I took a foam roller class to learn to supplement my monthly massages to help minimize injury risks. The stress reduction benefits and the improvement to my sleep were reason enough to keep going.
Getting Used to Inline Skates
For me, spending a lot of time on roller skates is easy. On inline skates, though, just standing up takes more effort. They also put way more stress on the middle of the food, whereas roller skates distribute weight more evenly. I knew I needed to increase leg strength in my feet, hips, and ankles to be successful.
To accomplish this, I went skating at a roller skating rink about every other week. I started skating 10 minutes at a time for 30 minutes per trip. I worked up to being able to skate at least 30 minutes at a time. While there and not skating, I would stand on my inline skates to get my body used to how it felt. I also had three longer skates. During these sessions at US Bank Stadium, I skated for 60-90 minutes at a time and got in about 4 miles of skating per time.
In addition to skating, I also did exercises to build up my ankles. These included ankle circles, heal raises, and standing on one foot. All of these activities helped build up my ability to inline skate for a more extended period of time.
What Do You Think?
What have you done to build up your base level of fitness? Include your thoughts in the comments.
Brenda is a dynamic training & development leader & innovative learning experience designer.