I’m behind on my training plan. Now what?

Q: During winter, my motivation really plummeted. Now I’m behind on my training plan for my spring race. Is there any way I can cram in my training now?

A: There are a few things you should know about what to do (and not do) when you fall behind on your plan. First of all, know that the game of catch-up is a very dangerous one. Don’t try to jump right back into where you would be had you been consistently training all winter. By doing too much too soon, your cardiovascular system might be able to adapt sooner but your musculoskeletal system needs more time to adjust to demands. In more simple English, that means that though it may not feel hard to run long or put in effort, other parts of your body will feel too stressed. That’s how runners get injuries.

So what do you do? Delay your goal. If you signed up for an early spring race, think about signing up for a later one instead. Racing when you’re not anywhere near your best just isn’t a great feeling. By delaying race day, you have a better chance of performing the way you want to. Speaking of goals though, try setting smaller ones that lead up to the big event. Achieving several small goals is motivation to stay faithful to the training plan. And since much of running is about mentality, remember this: What’s done is done. Going forward, swear to be more consistent and give yourself a fresh start.

A good workout to build fitness faster (without going overboard) is to run 30 – 60 seconds at a fast pace. Break for the same amount of time and do 10 – 20 reps. (The duration and number of reps should gradually increase over time.) Adding a fartlek workout into your week is another good strategy. Finally, don’t forget the recovery. If you’re getting back into the swing of things, that involves testing out where your body is at. When you bring yourself to a new level, recuperate properly so you’re ready for the next workout day.