Coach Erin, Coach Michaela, Athlete Tyler Diego, first time marathon finisher at New York City Marathon 2023
Are you ready to make 2025 your strongest race season yet? Often times, athletes make the mistake of thinking of their running goals only in training cycle chunks (think 12-20 weeks at a time) but the MAGIC lies in the, in between-- enjoying the off season or dialing in on recovery, strength training, nutrition, sleep, etc.
Whether you’re aiming for a 5K, 10K, half marathon, or even a full marathon, NOW is the time to set yourself up by zooming out and looking at your year as a WHOLE and figuring out how all of the pieces fit together.
& of course we want to set you up for success by helping you choose the race(s) that are the best fit for you.
We’re here to give you the tools to pick a race that not only fits your lifestyle but also keeps you EXCITED to show up, run faster, further, stronger and make 2025 a year that works for YOU, your goals & your life.
Let's get into the essential tips and tricks!
1) Choosing the race for you
Selecting the right race is about more than just finding one that sounds fun. It’s a strategic decision that can shape your entire training experience and race day outcome. Here are some critical factors to consider:
Terrain and Location: Does your local training environment match the race course? If not, what additional tools/support do you need to help you prepare? If you’re training in a flat area, you will want to consider how you can replicate hills in your training while signing up for a hilly race in order to prepare your mind and body. Choosing a race with a terrain that aligns with your goals is crucial. (ie: if it's a hilly course, you don't have access to a lot of hills and you want a personal record (PR)... maybe it's not the best course for an A goal race)
Time of Year: Reflect on your preferred weather for running. If you’re not a fan of hot, humid runs (you DO NOT have to train during the summer!!!!), consider targeting a a late fall/early winter or spring race instead of early fall. Remember, winter marathon training can be a great opportunity for cooler runs with less humidity, even if it means you might have to bundle up and navigate different weather.
Personal Commitments: Consider what else you have going on. If you’ve got family events, back to back weddings, work deadlines, or other major commitments, opt for a race that allows for a flexible training plan to accommodate your schedule.
Your Goals: Are you aiming for a personal record (PR) or just looking to enjoy the experience? Your intended race day outcome can help guide your race choice and the type of training plan that will set you up for success.
A training plan that sets you up for SUCCESS
Once you’ve picked your race, it’s time to set up a training plan that will keep you injury free, excited and on track. Here’s what to consider:
Training Duration: For a marathon, a well-structured plan typically spans 18-20 weeks, while shorter races may require 12-15 weeks. The more time you allow, the better prepared you’ll be. Remember: training doesn't start at the 18 or 20 week mark.. you can start building a strong foundation, NOW. We typically like our athletes to be able to comfortably run 15-20 miles (depending on the athlete and goal race distance) before jumping in to a training cycle to help with injury prevention and the opportunity to have a strong, focused, build.
Balance Your Workouts (80/20 Rule): Focus on the 80/20 rule—80% of your runs should be at a relaxed, easy pace, while 20% can be dedicated to speed work. This balance builds endurance and minimizes injury risk.
Incorporate Cutback Weeks: These lower-intensity weeks are essential for recovery and adaptation. Regular cutback weeks help prevent burnout and ensure you’re fresh for race day.
Listen to Your Body: Pay attention to any signs of discomfort or fatigue. Adjust your training as needed to stay healthy, and don’t be afraid to rest when your body signals it needs a break.
Ready to make 2025 your FAVORITE, FASTEST, STRONGEST running year?
Now that you have the steps to choose the perfect race and structure of what to look for in a solid training plan, you’re all set to build your 2025 calendar. But if you’re feeling unsure or overwhelmed where to start or how to get to your next start line, we’re here to help..
At Strides for Strength, we offer personalized coaching and customized training plans for runners at every level, from 5K hopefuls to marathon veterans. Join our supportive community and let us help you crush your goals on the run & beyond this race season.
👉 Book a discovery call today to learn more about our coaching services and how we can support you on your running journey!
Let's make 2025 your strongest race season yet! 🏃♀️💨
XOXO, Your SFS Coaches
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