Runner's World Winter Maintenance Plan
6 weeks - $19.99
Total Miles: 168
Total Miles: 168
This six-week program will keep you fit through the dark days of winter so that when it's time to start training for your target race, you'll be fit, fresh, and ready to start strong. Each week includes two easy runs, a long run to preserve your endurance, and one session of faster running to keep your fitness sharp. Three days are reserved for rest or cross-training. Throughout the program, you'll get tips on cross-training, running in cold and snowy conditions, plus advice how to maintain your healthy eating habits and fend-off holiday weight gain.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
REST/XT
Welcome to Runner's World's winter maintenance plan. This six-week program will keep you in shape through the dark days of winter so that when it's time to start training for your spring race, you'll be fit, fresh, and ready to start strong. Each week includes a mix of challenging workouts to keep your fitness sharp, with the latitude for rest and cross-training to stay mentally fresh and to give your body a chance to recover from your hard training season. Throughout the program, you'll get tips on cross-training, running in cold and snowy conditions, and tips on how to maintain your healthy eating habits and fend-off weight gain in the off season. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to Runner's World's winter maintenance plan. This six-week program will keep you in shape through the dark days of winter so that when it's time to start training for your spring race, you'll be fit, fresh, and ready to start strong. Each week includes a mix of challenging workouts to keep your fitness sharp, with the latitude for rest and cross-training to stay mentally fresh and to give your body a chance to recover from your hard training season. Throughout the program, you'll get tips on cross-training, running in cold and snowy conditions, and tips on how to maintain your healthy eating habits and fend-off weight gain in the off season. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
6 MILES EASY
Run six miles at a comfortable, conversational pace, about 45 seconds per mile slower than goal race pace. When running on ice or snow, shorten your stride to prevent slipping and falling. You’ll get better traction on snow that’s been packed down (fresh powder can cover up ice patches). Run on the street if it’s been plowed (as long as it’s safe from traffic), and watch out for black ice. Run on the sidewalk if it’s clear of ice.
Run six miles at a comfortable, conversational pace, about 45 seconds per mile slower than goal race pace. When running on ice or snow, shorten your stride to prevent slipping and falling. You’ll get better traction on snow that’s been packed down (fresh powder can cover up ice patches). Run on the street if it’s been plowed (as long as it’s safe from traffic), and watch out for black ice. Run on the sidewalk if it’s clear of ice.
Workout #3 : Day Off
REST/XT
Many runners loathe the gym, but winter can be the ideal time to focus on strength and flexibility that will help you become a stronger runner and stay injury-free. Set some time with a personal trainer to design a plan for you. Since you’re not piling on miles, it can be an ideal time to try something new, like a Spin class or yoga. When it is time to start logging monster mileage, you can integrate that with your training program.
Many runners loathe the gym, but winter can be the ideal time to focus on strength and flexibility that will help you become a stronger runner and stay injury-free. Set some time with a personal trainer to design a plan for you. Since you’re not piling on miles, it can be an ideal time to try something new, like a Spin class or yoga. When it is time to start logging monster mileage, you can integrate that with your training program.
Workout #4 : Run
TEMPO RUN
1-mile warmup 3 miles @ tempo pace 1-mile cooldown Tempo runs teach your body to run stronger for longer before fatiguing. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to accumulate and slow you down. Tempo pace should feel comfortably hard. Tempo pace is typically about 20 to 45 seconds slower than 5-K pace. To figure out your tempo pace, plug in a recent race time to our training calculator at runnersworld.com/trainingcalculator.
1-mile warmup 3 miles @ tempo pace 1-mile cooldown Tempo runs teach your body to run stronger for longer before fatiguing. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to accumulate and slow you down. Tempo pace should feel comfortably hard. Tempo pace is typically about 20 to 45 seconds slower than 5-K pace. To figure out your tempo pace, plug in a recent race time to our training calculator at runnersworld.com/trainingcalculator.
Workout #5 : Run
5 MILES EASY
Run five miles at a comfortable, conversational pace, about 45 seconds per mile slower than goal marathon pace. When you're hitting the treadmill for the first time in a while, make sure to build up gradually. Be sure to run at a pace that you can comfortably sustain. This may take some extra effort. When you're on the road and start to tire, you naturally slow down. But on a treadmill, the belt is moving you, so you may overstride to keep up with it when you're tired, which can put more stress on the joints. It's best to start with 30 to 40 minutes and add 10 minutes per workout. Vary the pace and elevation to break up the monotony. And make sure to keep running some miles on the road, so you stay accustomed to coping with the unique challenges of running outside, like wind resistance and uneven surfaces.
Run five miles at a comfortable, conversational pace, about 45 seconds per mile slower than goal marathon pace. When you're hitting the treadmill for the first time in a while, make sure to build up gradually. Be sure to run at a pace that you can comfortably sustain. This may take some extra effort. When you're on the road and start to tire, you naturally slow down. But on a treadmill, the belt is moving you, so you may overstride to keep up with it when you're tired, which can put more stress on the joints. It's best to start with 30 to 40 minutes and add 10 minutes per workout. Vary the pace and elevation to break up the monotony. And make sure to keep running some miles on the road, so you stay accustomed to coping with the unique challenges of running outside, like wind resistance and uneven surfaces.
Workout #6 : Day Off
REST/XT
Yoga and Pilates are great companions to running, because they help develop core strength, focus, balance mind-body awareness, and flexibility. Start with a beginner’s class, and tell your instructor that you're a runner and about any chronic injuries. Use blocks or straps to ease into positions. It's better to practice a beginner's version with good form than an advanced pose with bad form. But be sure not to push yourself too far. If you feel pain, back off.
Yoga and Pilates are great companions to running, because they help develop core strength, focus, balance mind-body awareness, and flexibility. Start with a beginner’s class, and tell your instructor that you're a runner and about any chronic injuries. Use blocks or straps to ease into positions. It's better to practice a beginner's version with good form than an advanced pose with bad form. But be sure not to push yourself too far. If you feel pain, back off.
Workout #7 : Run
10 MILES LSD
Run 10 miles at your usual long-run pace, which should be about 45 seconds slower than goal marathon pace. These long slow distance runs will help you preserve your endurance, and keep you accustomed to running for up to 2 hours at a time, as you'll do during formal marathon and half-marathon training. You can stay warm and dry no matter how low the temperature drops. Dress in thin, light, wick-away layers that you can add or take off to suit your temperature. Make sure you have a running gear that blocks the wind and base layers that wick sweat away from your skin; don’t go out without gloves, mittens, and a hat or headband to cover your head. Wear a scarf or a ski mask to warm up the cold air so it doesn’t burn your lungs. Wear moisture-wicking socks to keep your feet dry. Consider investing in some gaiters to keep snow out of your shoes. To avoid overheating, dress for 15 to 20 degrees warmer than it is outside. You should feel slightly chilled when you walk outside. As you warm up and your body temperature starts to increase, you’ll feel better. Use the Runner’s World “What Should I Wear” tool to help decide what to decide in all kinds of conditions. After your run, be sure to change in to warm dry clothes as soon as possible. Damp clothes increase heat loss.
Run 10 miles at your usual long-run pace, which should be about 45 seconds slower than goal marathon pace. These long slow distance runs will help you preserve your endurance, and keep you accustomed to running for up to 2 hours at a time, as you'll do during formal marathon and half-marathon training. You can stay warm and dry no matter how low the temperature drops. Dress in thin, light, wick-away layers that you can add or take off to suit your temperature. Make sure you have a running gear that blocks the wind and base layers that wick sweat away from your skin; don’t go out without gloves, mittens, and a hat or headband to cover your head. Wear a scarf or a ski mask to warm up the cold air so it doesn’t burn your lungs. Wear moisture-wicking socks to keep your feet dry. Consider investing in some gaiters to keep snow out of your shoes. To avoid overheating, dress for 15 to 20 degrees warmer than it is outside. You should feel slightly chilled when you walk outside. As you warm up and your body temperature starts to increase, you’ll feel better. Use the Runner’s World “What Should I Wear” tool to help decide what to decide in all kinds of conditions. After your run, be sure to change in to warm dry clothes as soon as possible. Damp clothes increase heat loss.
Workout #8 : Day Off
REST/XT
Welcome to week two of training. This week, your workouts will follow the same pattern as last week. You'll have two days of easy running, three days of rest or cross-training, and your long run will inch up to 12 miles. Remember, it's okay to run easy on your rest days. Just keep the effort relaxed, and keep your heart rate below 60 percent of max. On Thursday, instead of doing a tempo run, you'll head to the track for a session of mile repeats, which will help you boost your speed and your stamina. If you don't have access to a track, it's okay to do this workout on a treadmill or a traffic-free stretch of road where you've measured the distance. On a treadmill, just make sure to adjust your target pace by 10 to 20 seconds to make up for the lack of wind resistance, or increase the incline by one or two percent. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week two of training. This week, your workouts will follow the same pattern as last week. You'll have two days of easy running, three days of rest or cross-training, and your long run will inch up to 12 miles. Remember, it's okay to run easy on your rest days. Just keep the effort relaxed, and keep your heart rate below 60 percent of max. On Thursday, instead of doing a tempo run, you'll head to the track for a session of mile repeats, which will help you boost your speed and your stamina. If you don't have access to a track, it's okay to do this workout on a treadmill or a traffic-free stretch of road where you've measured the distance. On a treadmill, just make sure to adjust your target pace by 10 to 20 seconds to make up for the lack of wind resistance, or increase the incline by one or two percent. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES EASY
Run six miles at a comfortable, conversational pace, about 45 seconds per mile slower than marathon goal pace. Since much of winter training takes place in the dark and cold conditions, and you have to negotiate tricky footing, achieving a target pace can be extra challenging. Try measuring your effort level by feel rather than by pace. That way, your watch won't push you to go faster than conditions allow.
Run six miles at a comfortable, conversational pace, about 45 seconds per mile slower than marathon goal pace. Since much of winter training takes place in the dark and cold conditions, and you have to negotiate tricky footing, achieving a target pace can be extra challenging. Try measuring your effort level by feel rather than by pace. That way, your watch won't push you to go faster than conditions allow.