E54 - Sustainable Training: How to Structure a Running Training Plan That Lasts

In this episode, Alison explains how runners can transition from returning to running into a simple, effective polarized training approach. She outlines four key run types—easy, tempo, track, and long runs—using clear analogies to explain their distinct physiological benefits and emphasizes the 80/20 rule to avoid the ineffective “gray zone.” She provides practical guidance on structuring training weeks with two, three, or four runs depending on goals such as maintaining fitness, building volume, or improving performance. Alison highlights the importance of truly easy miles, alternating key workouts, and adjusting training based on race distance and season. She concludes by encouraging seasonal training, intentional off-seasons, and limiting major races to support long-term health, consistency, and enjoyment of running.

Resources Mentioned:

• Purposeful Pacing Episode for more on the Key Run Pacing: https://www.alisonmariephd.com/blog/purposefully-pacing-your-runs-podcast
• Zone 2 Blog for help with finding your true Zone 2: https://www.alisonmariephd.com/blog/run-in-zone-2

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