The Workout: Running Undertrained, Running Out Of Time

I'm supposed to run a half marathon this weekend, but I'm “undertrained,” also known as “not ready.” Why? I blame the weather, but the reality is I simply skipped a lot of my runs. I haven't been working with a coach this year, so I've been left to my own devices. I've learned my lesson: There's great value in having a plan and sticking to it.

When I first started running, I didn't follow a plan of any kind. In fact, I didn't know training plans existed. I just went out and ran. When I signed up for my first marathon, however, I knew I needed a set schedule to follow. Several friends recommended Hal Higdon's marathon training plan, so I found the schedule online, printed it out, and obsessively checked off each little box as I went. Although I had some ups and downs, it got me to the finish line.

Last year I worked with a coach because I wanted to do a triathlon but I was clueless and needed help. I wasn't even sure how triathlons worked (the swim comes first, then the bike, then the run, in case you were wondering). Fortunately, I found a coach who talked me through my fears, answered all my questions, developed a training schedule just for me, and kept me accountable. Now, however, I don't have a major event scheduled so I've just been training on my own, and apparently not doing a very good job of it. 

Can you do a triathlon/running race/biking event without a coach? Sure, but following a structured plan of some kind is highly advisable. You can hire a coach for an individualized schedule, or follow one of the many standard training plans offered online, in sports magazines, or in books. Fortunately, there are a wide range of tools out there for athletes of all levels.

For those who are just starting to run, Cool Running has a great “Couch to 5K” program to help beginners train for their first 5k (3.1 mile) race. Running World offers a similar 10-week “First Steps” training program.

Already a runner and looking to train for an event? There are dozens of programs out there, including McMillan, FIRST, Hanson and many others. A really popular one for casual runners is the Hal Higdon program. Training schedules are available for free online and there is one for virtually every distance you want to run, from a 5k all the way to a marathon and even an ultra-marathon. Plan to spend time doing research to compare programs and determine which one is best for you. For example, the Hanson program will have you running six times a week, while Higdon has a three-day-a-week option. Obviously, each approach has its pros and cons, but there is something for everyone. 

What's more, it's not just runners who can find online training schedules. If you want to ramp up your bike riding and train for a century ride (a one-day, 100 mile ride, such as the North Shore Century in September), Cycle Wyoming has a 10-week training schedule online, as does about.com. Been wanting to try a tri? BeginnerTriathlete.com has a 13-week program that can get you ready for a sprint-distance triathlon.

Some training programs are free, others you pay for, particularly those that have a customizable option. You can also go with the old fashioned approach: hit the book store and pick up a book like Marathon Training for Dummies or the Triathlete's Training Bible. As always, consult with a doctor before beginning any exercise program.

If you find you need a little bit more accountability, motivation and personal attention, working with a coach is the answer. He or she can come up with a plan that is uniquely tailored to you. Most importantly, while you might be able to get away with skipping a workout on your own, it's harder to skip when you have a coach asking you point blank “Did you do today's workout?”

No matter what you choose, you'll benefit from the extra structure. I've worked with a standard plan, I've worked with a coach, and I've tried to go it on my own. As I sit here woefully unprepared for this half marathon, I have to say the “go it alone” option is not something I recommend. Trust me.