So You've Signed Up...Now What?

Earlier in my blog, I encouraged you to simply sign up for a challenge you thought might actually be near impossible to complete. Now what?

Like I said then, don't panic. Plan.

Source: Pinterest

Listed below you can find the training schedule I followed last year when training for my first marathon. I am on a similar (and by "similar" I mean more lenient) plan this year for the Rachel Carson Challenge. I say "more lenient" simply because I am also focusing also on strength training, and my runs take place on trails, not the road, so I am focusing on quality of the hikes, not mileage necessarily.

But if you are focused on building mileage for your first marathon, this is a great plan.

Novice Training Schedule by Hal Higdon

Hal Higdon's novice plan consists of:

• 2 rest days
• 3 midweek run days
• 1 long distance run day 
• 1 cross training day

I cannot stress enough how important those rest days are. When I was a newer runner (or when I take a couple of months off and then start running regularly again), I feel pain when I am getting back into it. Foot pain. Ankle pain. Knee pain. And so on... It's natural. And as my wise mother says often, "Be gentle with yourself." Listen to your body.  So many people insist on running through the pain. Yes, some aches and pains are common, but if they persist or get worse, take some time off. Foam roll. Stretch! For the love of God, just stretch!

And remember to have fun with your cross training day. Hal Higdon suggests cycling or swimming, which I also agree are excellent, low impact activities.  I also think yoga can be an excellent way to clear your mind and strengthen while stretching those tired, tight legs.  Above all else, make sure you find time to rest and recover.