Training for a Running Event; Not "Just" Running
- nic7819
- Jan 7
- 3 min read
I recently gave a presentation to new runners about the difference between “just running” and actually training for an event. It’s a topic I’m very passionate about, but I wasn’t sure how clearly it came across—until a woman approached me afterward.
She thanked me for making things finally click.
She told me she had been running consistently for quite some time, showing up week after week, putting in the miles… and yet her race times weren’t improving. She couldn’t understand why. As she described her routine, it became clear she had been doing what many of us coaches refer to as “junk miles.”
What Are Junk Miles?
Junk miles are miles that add fatigue but don’t meaningfully improve fitness or move you toward your goal.
They’re not “bad” miles, and they’re certainly not a reflection of effort or commitment. In fact, most runners accumulating junk miles are working hard. The problem is that those miles lack intention.
The most common mistakes I see as a running coach are:
Running all easy days a little too fast (often called the “gray zone”)
Repeating the same loop, same pace, same effort week after week
Never truly running easy, and never truly running hard
It feels productive—but it’s not effective.
Why Just Running Isn’t Enough
In this runner’s case, she was doing many of the “right” things:
She was consistent
She rested
She stretched and worked on mobility
She even incorporated some strength training
But every run looked the same.
Same pace.Same effort.Same outcome.
Without variation—speed changes, recovery runs, long runs, or workouts that challenge different energy systems—the body has no reason to adapt. And without adaptation, progress stalls.
Running vs. Training
Running = general fitness, stress relief, movement.
Training = structured preparation for a specific goal on a specific date.
Training includes intentional variation, recovery, and progression. Every run has a purpose.
Setting the Right Goal
Use three types of goals to guide your training:
• Outcome goal: What you want to achieve (finish, time goal, placement).
• Performance goal: How you’ll perform (pace, endurance, consistency).
• Process goal: What you’ll do consistently (runs per week, strength work).
Types of Runs & Their Purpose
• Easy Runs: Build aerobic fitness and support recovery. You should be able to talk in full sentences.
• Long Runs: Build endurance and mental confidence. Practice fueling and pacing.
• Quality Workouts: Speed, hills, or tempo runs that improve efficiency and strength.
• Recovery / Rest Days: Where adaptation happens. These are not optional.
Weekly Training Structure (Example)
Most runners benefit from 3–5 runs per week. Below is a sample balanced week:
• Monday: Rest or cross-training
• Tuesday: Easy run
• Wednesday: Quality workout (speed or hills)
• Friday: Easy run
• Weekend: Long run
How Hard Should You Run?
Most training should feel easier than you think. Use effort instead of pace when possible:
• Easy: Comfortable, conversational, relaxed breathing.
• Moderate / Tempo: Challenging but controlled, short phrases only.
• Hard: Short efforts, focused, not sustainable for long.
Common Training Mistakes
• Running every run at the same pace.
• Increasing mileage and intensity at the same time.
• Skipping long runs or rest days.
• Ignoring strength training, sleep, and fueling.
Keys to Successful Training
• Consistency beats perfection.
• A plan removes guesswork.
• Adapt training to your life, not the other way around.
• Ask for help when you need structure or accountability.
Remember: The goal is not just to run more—it’s to train smarter so race day feels earned.
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