New Distance, Who Dis?

Trying something new can be both exciting and nerve-wracking at the same time. I get asked all the time by runners about trying new distances, races, or even events like duathlons or triathlons. It’s always best to discuss these things with your coach and determine how they align with your overall goals and plans for the year.

It’s All About That Base (No Trouble)

First and foremost, I think the best way to set yourself up for success in any event and any distance is to have a strong aerobic base. It’s all about the base, I think Meghan Trainor has a song about it, or something like that. When you have a strong aerobic base, after consistent workouts in Zone 2, for Heart Rate Athletes or Rate of Perceived Exertion (RPE) of 4 or 5, it allows you the ability to pivot to other distances or disciplines a little easier. 

Going Short? Get Fast.

When moving down in distances, I generally assume it is so that you can achieve a faster pace. This is something that you should confirm with your coach before starting a plan. Assuming you have a strong aerobic capacity, race-specific workouts like sprints, hill work, or tempo intervals would be introduced to your plan. With a previously established aerobic base, the faster workouts will have a quicker adaptation and generally stronger results.

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Going Long? Pack Snacks and Patience.

Moving up in distances is another conversation that you should have with your coach. I don’t think that a runner needs to “climb the ladder” in distances, moving from 10k, Half-Marathon, Marathon, to Ultra. While the race experience helps, I have had athletes who have only completed a 10k, move onto 100-mile races. The key factor that should be taken into consideration with your coach in moving up in distance is the amount of time allowed for training.

Do I think that a runner can move from a 10k to a 100 miler in six or seven weeks? No it’s not advised. If there is adequate time for training, as the distances increase, so should the time allowed for training. A 10k to marathon would be about twenty to thirty weeks, and increase from there for ultras. It is also dependent on the athlete, their background, and starting point. With dedication and consistency, moving up in distances can certainly be achieved.

Adding a Discipline? Stay in Your Lane.

If an athlete of mine wanted to add another discipline, like swimming or biking, into the mix as they train for a duathlon or triathlon, I would suggest that they speak with a coach who has experience in those disciplines. While I can program workouts for those athletes, I also know my lane and my certifications. There are also subtleties, as there is with running, that only coaches in those disciplines would know. We would work together to come up with a plan that suits the athlete and provides balance for all activities. 

The Right Kind of Scary

As with anyone starting something new, you should also give yourself grace and understand that there will be a learning curve. I know that if I jumped in the pool, it would take me some time to understand how to breathe properly and maintain proper swimming form. At this point, I only know how to doggie paddle and keep my head above water.

There is nothing wrong with trying new race distances and having exciting goals. I encourage everyone to step out of your comfort zone. If a goal scares you a little bit, then I think it is the appropriate sized goal. With proper guidance from a coach, trying something new becomes easier. They will help guide you through the process of dropping down, moving up, or adding another discipline. Dedication and discipline will get you the rest of the way in achieving your goals.

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