I am a fitness professional that loves to run but running training isn’t my area of expertise. I know a lot about running and understand how to make an athlete faster and how to help them avoid injury so why do I need a coach?

When I run, I go hard racking up as many miles as I can. I love hard work and it’s hard for me to dial back my program if I am over training. When I am writing programs for my clients for weight loss and corrective exercise I tend to skip writing my own.

Yesterday I spoke with Matt Fitzgerald. Matt is a sports nutrition and running expert. He has written many books and is well respected in the sport of running. After we spoke he went over what I was currently doing and he said that I was on my way to burnout if I kept up what I was doing. He recommended taking a different approach.

Here are some reasons why you should hire a running coach.

Get an outside look

 You might be an amazing athlete and you might be finishing in the top 10 in your local races but how long will this last? What got you to your current fitness level won’t get you to the next level. Your work ethic got you far and congrats for all that you’ve achieved but now it’s time to go to the next level. When you have, a coach look at your program they will see things that you’re not seeing. Most runners have a chip on their shoulder thinking that their way is the best way and this is what holds many of us back.

When Matt Looked at my program he saw that I was peaking my fitness right now instead of right before the race. When I am running, I feel great I feel like I can go faster than before on each run but this won’t do me any good if I hit a training wall halfway to my marathon in April. If Matt didn’t pull be back I could have run into overtraining syndrome which can take months to recover from. Sometimes runners can act like smokers or heavy drinkers thinking that the negative health effects will not impact them. I fall into this category which is why having a coach is important.

Because I talked to a coach I got insight that has me backing off my training a little bit which will allow me to peak for my marathon. Most of the professional runners have a coach building their program and you should too.

Periodization

 Fitness programs use a concept call periodization which breaks down the training program into smaller parts. These smaller parts are called mesocycles and mircocycles. A mircocycle typically lasts about 7 days and a mesocycle a usually 3-6 mircocycles paired together. The idea is to switch up the training volume and intensity to have you prepared for an event. The entire program is called a macrocycle. The macrocycle is full of meso and mirco cycles.

If you’re planning your running programs you will need to have base building, speed work and deload weeks built into to the program. A running program has a lot of parts, it’s important to arrange the parts to make sense. Just like a musician/song writer needs someone to arrange the song a runner needs someone to arrange the parts of the running program so the athlete won’t peak at the wrong time. When you hear a great song, you will hear how things build slowly to hit a peak and it will bring you back down and a running program is built the same way. You will have peaks and valleys in the program which will make the program feel better than if you went all out all the time. Alternatively, if you never peak or push yourself during the program you will never reach your full potential.

Having a running coach design a program with proper periodization will maximize your fitness and will prevent overtraining. Remember to follow the plan that your coach gives you even if you feel like it’s too easy. When your plan starts hitting those peaks you’ll see why. Personally I can handle a lot of pain and train at high volume this is a mistake and having a coach like Matt arrange my workouts will prevent my ego from getting in the way of my true potential.

Get out of your comfort zone

 Many of us including myself get in a comfort zone when working out. I get settled in to a routine that lacks variety and don’t challenge me the way I need to be challenged. Having a running coach has changed this for me. Each week something new is in the program and it causes me to push myself a little harder. Most of the running in the program is comfortable but 10%-20% of the running is hard. I’ve seen my pace improve every week which didn’t happen before having a running coach.

Avoid overtraining

 Having a running coach has helped me avoid overtraining by using a program that builds me up with rest every few weeks. Hitting a race over trained is a nightmare and you will perform badly during the event. It feels like running in sand that you can’t get out of. When doing the program, my coach designed I don’t feel over trained at all. When I feel, my body getting burnt out from runs the program switches to a deload week leaving me feeling refreshed after. Having a week that lowers your volume and intensity is key to success.

Customization

 If you don’t have time to do everything in your pre made program you might have to skip some of the workouts planned. Having someone build a custom program within the schedule you will be able to get maximal benefits without missing workouts. If you’re injury prone having a custom program will help you set up days for cross training. The coach may recommend using a bike or elliptical to supplement running to avoid injuries. When Matt Fitzgerald built my program, he knew that I liked doing high mileage runs on the weekends and that these long runs don’t hurt me. I’m different from many other runners out there and they’re different from me. Having a custom running program makes sure that it fits me and my fitness level.

Check out our blog on how to get rid of love handles.

Example of a custom program

Here is the actual custom program that Matt Fitzgerald put together for me. It’s simple to follow and he will answer my emails about the plan. The plan cost me $15 per week and was a 17 week training plan. If you’d like to have Matt build you’re own program you can find him at http://mattfitzgerald.org/ 

CUSTOM RUN TRAINING PLAN: David Nickum

Here is your 17-week custom training plan! Its primary objective is to prepare you to achieve your goal of running a Boston Marathon qualifying time in March and/or April. An online version of the plan is available on Final Surge.

The basic buiilding blocks of the program I’ve designed for you are seven-day microcycles that feature six runs, two strength workouts, and a rest day. Although your daily schedule constraints and preferences are respected, you will see some changes in terms of the types of runs you do on specific days. The overall workload starts at a level you should find quite managable and then increases gradually from week to week, except in recovery weeks, which are indicated by shading.

All of the runs in this custom training plan employ a seven-zone intensity scale that is fully explained here. I recommend that you use your most recent race result to establish your initial pace zones. It’s very important that you stay in the prescribed zones—especially Zones 1 and 2. Going too hard on “easy” days is the most common and detrimental training mistake that runners make. Holding yourself back in your easy runs and long runs is one of the most beneficial things you can do toward achieving your goal.

Note that, in workouts featuring efforts in Zone 4 or 5, the specific pace you choose within the zone should be determined by the precise duration of the intervals. For example, 20-second Zone 5 efforts should be done as relaxed sprints (90-95% efforts), whereas 1:00 Zone 5 efforts should be done a little slower (but still within Zone 5).

In addition to general zones, some of the workouts in the plan target specific paces within zones. Below is a key to these.

MP = Marathon Pace = 7:03/mile

HMP = Half-Marathon Pace

10KP = 10K Pace

CV = Critical Velocity = the fastest pace you could sustain for 30 minutes

5KP = 5K Pace

In the training calendar, “Z1” stands for Zone 1 (etc.), and times are given in this format: HH:MM:SS. Most of the workout descriptions should be self-explanatory, but some may require a bit of decoding. Here are a couple of examples:

Hill Repetitions Run

5:00 in Zone 1

10:00 in Zone 2

8 x (0:30 uphill in Zone 5/1:30 in Zone 1)

5:00 in Zone 1

10:00 in Zone 2

This is telling you to complete a two-step 15-minute warm-up in Zones 1 and 2 before completing a set of eight, 30-second efforts in Zone 5 on a hill with a moderate slope. Each hill repetition is to be followed by a 90-second recovery jog in Zone 1. I recommend jogging back down the hill you just ran up so that each hill rep starts at the same spot. The workout concludes with a two-step, 15-minute cool-down in Zones 1 and 2.

30-20-10 Run

5:00 Z1

10:00 Z2

5 x (0:30 ZX/0:20 Z3/0:10 Z5)

5:00 Z1

5 x (0:30 ZX/0:20 Z3/0:10 Z5)

5:00 Z1

5 x (0:30 ZX/0:20 Z3/0:10 Z5)

5:00 Z1

5 x (0:30 ZX/0:20 Z3/0:10 Z5)

5:00Z1

10:00 Z2

This workout features 1-minute intervals in which you will run the first 30 seconds in Zone X, the next 20 seconds in Zone 3, and the last 10 seconds at a relaxed sprint. Then you roll right into the next interval. Continue until you’ve completed five 30-20-10 intervals, then recover for 5 minutes in Zone 1. In this version of the workout, you will complete four sets of five 30-20-10 intervals and then cool down for 15 minutes in Zones 1 and 2.

Let me know if you need any other workout types explained and please feel free to contact me with any other questions that come up as you work your way through the program.

Enjoy the journey!

WEEK OF 12/17

AM: Rest	AM: Fartlek Run 15:00 in Zone 2 5 x (1:00 in Zone 4/2:00 in Zone 1) 15:00 in Zone 2	AM: Easy Run 8 miles in Zone 2	AM: Tempo Run 15:00 in Zone 2 15:00 in Zone 3 5:00 in Zone 1 10:00 in Zone 2	AM: Easy Run 8 miles in Zone 2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run 20 miles in Zone 2
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 12/24

AM: Rest	AM: Hill Repetitions Run 5:00 in Zone 1 10:00 in Zone 2 8 x (0:30 uphill in Zone 5/1:30 in Zone 1) 5:00 in Zone 1 10:00 in Zone 2	AM: Easy Run 9 miles in Zone 2	AM: Critical Velocity Run 5:00 in Zone 1 5:00 in Zone 2 3 x (5:00 @ CV/2:00in Zone 1) 10:00 in Zone 2	AM: Easy Run 9 miles in Zone 2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run with Surges 2 miles in Zone 2 16 x (0.25 mile @ HMP/0.75 mile in Zone 2)
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 12/31

AM: Rest	AM: Leg Speed Run 5:00 in Zone 1 10:00 in Zone 2 7 x (0:45 in Zone 5/1:00 rest) 5:00 in Zone 1 10:00 in Zone 2	AM: Easy Run 7 miles in Zone 2	AM: Progression Run 20:00 in Zone 2 10:00 in Zone X 7:00 in Zone 3 2:00 in Zone 4 1:00 in Zone 5 1:00 rest 5:00 in Zone 1	AM: Easy Run 7 miles in Zone 2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Depletion Run 14 miles in Zone 2, no carbs before or during
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 1/7

AM: Rest	AM: VO2max Run 5:00 in Zone 1 5:00 in Zone 2 5 x (2:00 in Zone 4/2:00 in Zone 1) 5:00 in Zone 1 5:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Tempo Run 2 miles in Zone 1-2 1.5 miles in Zone 3 3 miles in Zone 1-2 1.5 miles in Zone 3 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run 22 miles in Zone 2
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 1/14

AM: Rest	AM: 5K Pace Run 5:00 in Zone 1 5:00 in Zone 2 4 x (3:00 @ 5KP/2:00 in Zone 1) 5:00 in Zone 1 5:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Steady State Run 2 miles in Zone 1-2 6 miles @ 6:55/mile 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run with Tempo 3 miles in Zone 2 2 miles in Zone 3 1 mile in Zone 1 5 miles in Zone 2 2 miles in Zone 3 1 mile in Zone 1 2 miles in Zone 2
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 1/21

AM: Rest	AM: Leg Speed Run 5:00 in Zone 1 10:00 in Zone 2 8 x (0:45 in Zone 5/1:00 rest) 5:00 in Zone 1 10:00 in Zone 2	AM: Easy Run 8 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Fartlek Run 5:00 in Zone 1 10:00 in Zone 2 1:00 @ 5KP 2:00 @ 10KP 3:00 @ HMP 2:00 @ 10KP 1:00 @ 5KP 10:00 in Zone 1 1:00 @ 5KP 2:00 @ 10KP 3:00 @ HMP 2:00 @ 10KP 1:00 @ 5KP 5:00 in Zone 1 10:00 in Zone 2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run with Fast Finish 10 miles in Zone 2 + 2 miles @ MP
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 1/28

AM: Rest	AM: Hill Repetitions Run 5:00 in Zone 1 5:00 in Zone 2 8 x (1:00 uphill in Zone 5/2:00 in Zone 1) 10:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Half-Marathon Pace Run 2 miles in Zone 1-2 2 miles @ HMP 2 miles in Zone 1-2 2 miles @ HMP 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run 24 miles in Zone 2
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 2/4

AM: Rest	AM: VO2max Run 5:00 in Zone 1 5:00 in Zone 2 6 x (2:00 in Zone 4/2:00 in Zone 1) 5:00 in Zone 1 5:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Lactate Threshold Run 2 miles in Zone 1-2 8 x (1K in Zone 3/1:00 rest) 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Marathon Pace Run 2 miles in Zone 2 9 x (1 mile @ MP/1 mile in Zone 2)
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 2/11

AM: Rest	AM: 30-20-10 Run 5:00 in Zone 1 5:00 in Zone 2 5 x (0:30 in Zone X/0:20 in Zone 3/0:10 in Zone 5) 5:00 in Zone 1 5 x (0:30 in Zone X/0:20 in Zone 3/0:10 in Zone 5) 5:00 in Zone 1 5 x (0:30 in Zone X/0:20 in Zone 3/0:10 in Zone 5) 5:00 in Zone 1 5:00 in Zone 2	AM: Easy Run 8 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: 10K Pace Run 2 miles in Zone 1-2 4 x (1 mile @ 10KP/1:00 rest) 2 miles in Zone 2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Depletion Run 16 miles in Zone 2, no carbs before or during
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 2/18

AM: Rest	AM: 5K Pace Run 5:00 in Zone 1 5:00 in Zone 2 5 x (3:00 @ 5KP/2:00 in Zone 1) 5:00 in Zone 1 5:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Steady State Run 2 miles in Zone 1-2 7 miles @ 6:55/mile 1 mile in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2	AM: Long Run with Cutdown 16 miles in Zone 2 1 mile @ MP 1 mile @ HMP 1 mile in Zone 3 1 mile in Zone 1
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 2/25

AM: Rest	AM: Critical Velocity Run 5:00 in Zone 1 5:00 in Zone 2 4 x (5:00 @ CV/2:00in Zone 1) 5:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Tempo Run 2 miles in Zone 1-2 2 miles in Zone 3 2 miles in Zone 1-2 2 miles in Zone 3 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Marathon Pace Run 2 miles in Zone 2 12 miles @ MP 2 miles in Zone 1
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 3/4

AM: Rest	AM: Progression Run 20:00 in Zone 2 10:00 in Zone X 7:00 in Zone 3 2:00 in Zone 4 1:00 in Zone 5 1:00 rest 5:00 in Zone 1	AM: Easy Run 8 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Half-Marathon Pace Run 2 miles in Zone 1-2 4 miles @ HMP 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run with Fast Finish 10 miles in Zone 2 + 2 miles @ MP
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 3/11

AM: Rest	AM: Lactate Threshold Run 5:00 in Zone 1 5:00 in Zone 2 10 x (2:00 in Zone 3/1:00 in Zone 1) 5:00 in Zone 2	AM: Easy Run 6 miles in Zone 2	AM: Fartlek Run 5:00 in Zone 1 5:00 in Zone 2 5 x (1:00 in Zone 4/1:00 in Zone 1) 10:00 in Zone 2	AM: Easy Run + Strides 3 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Marathon	AM: Rest
PM:	PM:	PM:	PM:	PM:	PM:	PM:

WEEK OF 3/18

AM: Easy Run 3 miles in Zone 1	AM: Easy Run 4 miles in Zone 1	AM: Fartlek Run 15:00 in Zone 2 5 x (1:00 in Zone 4/2:00 in Zone 1) 15:00 in Zone 2	AM: Easy Run 6 miles in Zone 2	AM: Fast Finish Run 50:00 in Zone 2 + 10:00 in Zone 3	AM: Easy Run 6 miles in Zone 2	AM: Depletion Run 20 miles in Zone 2, no carbs before or during
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 3/25

AM: Rest	AM: Critical Velocity Run 5:00 in Zone 1 5:00 in Zone 2 5 x (5:00 @ CV/2:00in Zone 1) 2 5:00 in Zone 2	AM: Easy Run 10 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Steady State Run 1 mile in Zone 1-2 8 miles @ 6:55/mile 1 mile in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Marathon Pace Run 2 miles in Zone 2 16 miles @ MP 2 miles in Zone 1
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 4/1

AM: Rest	AM: Leg Speed Run 5:00 in Zone 1 10:00 in Zone 2 8 x (0:30 in Zone 5/1:30 rest) 5:00 in Zone 1 10:00 in Zone 2	AM: Easy Run 6 miles in Zone 2	AM: Easy Run 45:00 in Zone 2	AM: Tempo Run 2 miles in Zone 1-2 3 miles in Zone 3 2 miles in Zone 1-2	AM: Easy Run + Strides 6 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Long Run with Fast Finish 10 miles in Zone 2 + 2 miles @ MP
PM:	PM:	PM: Strength	PM:	PM: Strength	PM:	PM:

WEEK OF 4/8

AM: Rest	AM: Lactate Threshold Run 5:00 in Zone 1 5:00 in Zone 2 10 x (2:00 in Zone 3/1:00 in Zone 1) 5:00 in Zone 2	AM: Easy Run 6 miles in Zone 2	AM: Fartlek Run 5:00 in Zone 1 5:00 in Zone 2 5 x (1:00 in Zone 4/1:00 in Zone 1) 10:00 in Zone 2	AM: Easy Run 4 miles in Zone 2	AM: Easy Run + Strides 3 miles in Zone 2 + 4 x 0:15 in Zone 5 with full recoveries	AM: Marathon
PM:	PM:	PM:	PM:	PM:	PM:	PM:

The Take Away

Using a running coach has worked great for me and it may be beneficial to you. Having a coach has helped me run faster without burning out. The program has pushes and allows me to focus on my workout instead of worrying about planning. My goal is to run a marathon in under 3:00 hours and with a coach I should be able to do that.

Check out our running club West Springfield Running Club