The start of a new year is associated with a feeling of possibility, motivation and determination that most hope to maintain through the year. However without an effective plan, goals and races fall by the wayside and can leave us feeling unfulfilled. With a strategic plan for a racing season, it’s easier to adhere to your goals and ultimately set ourselves up for success. While planning may take a little bit of time, patience and some restraint, being selective about the races you enter can be hugely beneficial for reducing risks of injury, burn-out and enabling opportunities to set new personal bests.
- Prioritize:
Not all races are of equal importance during a racing season. Initially determine the goals you want to set for the season and create a plan based on that. What is the focus? Once that is determined (ie. setting a personal best; tackling a new distance; dabbling in trail races or road races), it’s easier to remain focused and on track. - Pick a goal race
Now that the main objective of the season has been set, you can choose what race is going to be the best choice for accomplishing that goal. During a season there are races that are sought after by many runners and can sell out quickly. If your goal race falls into that category it’s important to ensure you enter as soon as registration opens, and have a back-up plan if you’re unable to get into your top choice. There are many factors that go into choosing the focal race of the season: location, crowds, course, climate etc. as all of these things can play a role in the success of a race. Not good in hot weather? Don’t choose an event in the California summer. Aiming to attain the elusive Boston Qualifying time? Make sure the event is conducive to running fast times and is a Boston qualifying course! - Set a performance target
While it’s great to have a goal race, it’s important to have numerical goals as well. If it’s a distance you’ve never run before, then a personal best is inevitable. If it’s an event that you have done before, try and determine something you want to accomplish based on your past experiences. It’s important to have A, B, and C goals. ‘A’ goals can be seen as ‘inside voice’ goals, or ‘perfect day’ goals. They are the marks that you strive to hit on an ideal day if everything were to fall into place. Next is the ‘B’ goal; this is the goal that you can accomplish with proper training and preparation and doesn’t feel too lofty a goal. Finally, a ‘C’ goal is one where if it’s a terrible race day, you’ll still be happy with whatever happens. For more experienced runners ‘C’ goals tend to be merely completing the race. Having a spectrum of goals helps to avoid disappointment, and ensures a positive finish whatever the result may be. - Establish a proper training cycle
Depending on the goal race and your current fitness level, the length of a training cycle can vary. It’s not surprising that training for a marathon will require a longer build than the likes of a 5k. For experienced runners, 5-10k requires a 10-16 week plan, while half- to full-marathons are about 12-20 weeks. New runners, or people coming back from an injury may require a more gradual buildup.
Many local run groups/crews or running stores will have clinics and workouts for people of all running levels. Joining a group can help to alleviate any stress over what kind of workouts to do, and can provide camaraderie throughout a training cycle. Hiring a personal running coach is another option for those who want a more tailored approach. - Tune-up races
During a buildup to a goal race, it can be beneficial to race in some shorter distances in order to establish a solid pre-race routine. So many race day stressors can typically be alleviated if the situation has been experienced before: pre-race meals; race etiquette; and other race day situations. The more often one races, the more natural the process becomes. Racing during a training cycle can also be used as a workout tool as they provide a more challenging workout than any solo run, and make for excellent benchmarks. They help to prepare for the mental and physical demands that come with racing so that by the time your target race happens, any race anxiety will be reduced. However, try to avoid the temptation to over-race. With so many great races, it’s hard to pick and choose. Each race needs a role in the training and will ultimately help reach the goal that was set as a priority. Race a maximum of every 2-3 weeks. This will build race confidence and experience, but won’t cause you to be sick and tired of racing by the time the main race happens. - Tapering is important
No matter how long or short the goal race distance is, it’s crucial to properly taper. The distance of race will determine the length of the taper: short race distance = short taper period; and longer race distances = longer taper period. Be sure to trust in your training, coach, and teammates that everything that could be done for this event, has been. - Plan for the after-math
A race season isn’t finished when you cross the finish line. It’s good practice to debrief and evaluate how effective the race was. Was there anything that could’ve been done differently that would have bettered your performance? How can you use what you learned from this race to be better in the future? - Allow time for a break
Once the mental and physical stress of a training cycle is over, take a break. It may be hard sometimes when you’re feeling good and want to keep going, but know that your body needs to recuperate after a big effort. Regardless of if your targets have been hit or not, take a break from running in order to ensure you come back rested, strong and motivated for the next cycle.
