A Blueprint for Running Success
A runner’s Guide to structured training.
More people than ever are lacing up their running shoes and hitting the streets, trails, and tracks. This running boom is seeing marathon events booking up and new participants joining the sport every year. Whether you’re strapping on your shoes for the first time or are already an experienced runner, everyone starts somewhere—and the key to success is a well-executed plan to guide your fitness journey.
While seasoned runners often rely on coaches to craft their training, Campus Coach caters to runners of all levels, offering routines for beginners tackling their first 5K or ultramarathoners preparing for their next race. We spoke with Emmanuel Champagne, an expert at Campus Coach, a Montreal-based running app launched in 2019, about why following a structured program matters and how it can help runners of all levels achieve their goals. Read on to find out.
Why is it crucial for runners to adhere to a proper training program?
These programs are not just created week-by-week; they’re designed to track steady progress over several weeks and months, incorporating easy runs alongside specific intensity and effort levels. Using these running apps helps monitor and adjust progress, but the goal every week is to enhance performance.
What might the average running program look like?
It really depends on the runner’s level, but typically, 3–7 days per week are spent running. Most of that week will consist of easy runs, with a couple of days dedicated to intervals or pyramid workouts and one long run. The distance of the long run varies based on your goal. Naturally, someone training for a marathon will have much longer long runs than someone preparing for a 10K over the course of their training. Many programs also include optional cross-training or rest days to support recovery.
Why is it important to include more challenging workouts like interval or pyramid training?
These more challenging workouts are essential for enhancing a runner’s core performance. They help boost endurance, speed, and VO2max, which is the body’s maximum oxygen uptake, areas that typically improve more slowly with just easy runs, even if easy runs build aerobic endurance. They also strengthen mental resilience and physical health. Don’t skip these days unless you absolutely have to. This is how progress is optimized.
Interval workouts might vary depending on a runner's progress throughout their training or the program they’ve chosen. They can include active recovery sessions, walk-run intervals, or pyramids, where you gradually increase the intensity of a run before decreasing it. This is how we gradually move into more intense zones as the body adapts to the effort over time.
How can a runner make sure they progress effectively?
Consistency and persistence. It’s important to stick to the program.
Some workouts are meant to be difficult. A training program deliberately provides zone recommendations based on perceived effort during your workouts as you continue training. It’s vital to stick to those recommendations. A typical month of training often includes about 3 weeks of regular training, followed by a “de-load” week with easier runs to let our bodies heal and adjust. Training smartly and respecting those effort zones is how long-term progression can happen.
What else should runners pair with their training?
Mobility and strength training are important complements to your running. Don’t skip stretches, and aim for at least a couple of weight-training sessions per week, which will give you more power on your runs, improve overall performance, and, more importantly, help prevent injuries.
You mentioned Campus Coach also has a built-in nutritional guide for runners. Can you expand on that?
Fuelling is important when running longer distances. We offer something called “gut training” to help runners estimate how many carbs they need to consume on their runs. These are just guidelines, though; everyone fuels differently. The best advice is to test what works for you on the road, before and after your exercise, and see how your body reacts to the nutrition.
Intervals, and other challenging workouts are essential for enhancing a runner’s core performance. They help boost endurance, speed, and VO2max, areas that improve more slowly with just easy runs.
Some people might not know when it’s appropriate to use gels or other supplements for their runs. What’s the consensus?
As a good rule of thumb, bring something with you if you plan to run for more than an hour or an hour and a half. A gel or a mix-in with water works well. Fuelling really varies from person to person and from activity to activity.
Runners want to focus on carbohydrates and sugars to help maintain glycogen stores. Protein is important after any strenuous activity to help repair muscle.
Some people think protein is good during a run because it can slow the absorption of carbs, but this is mostly used in ultramarathons, since those cover extreme distances where muscle degradation can occur, though individual needs may vary. Consuming protein and solids helps stem that, but isn’t really needed for marathons.
We sometimes have days when we feel unmotivated to exercise or believe our performance wasn’t at its best. How can we stay motivated?
Even though we’re following a program with set paces, it’s important not to judge performance solely based on the outcome of an exercise. If you did something, you performed. We need to consider the bigger picture: why you are doing this, rather than isolating it to a single day’s workout. Additionally, remember to listen to your body. Don’t overtrain; push just enough to see progress. Effort is what truly counts.
Similarly, we might have days when we can’t complete an exercise in a program. That can be discouraging for some. How can we push through?
It shouldn’t happen often if you’re following the program you’re using. A common mistake new runners make is pushing too hard and running too fast, thinking it’s easy, only to end up walking the rest of the way. That said, if you start a program and find it too easy, many apps can adjust your pace automatically to give you a new challenge that should be doable. The same applies if something is too difficult. The app will adapt to help you achieve the best results.
What advice can you offer new runners training for their first event or those considering joining the growing running trend?
First off, be proud that you signed up for an event or started a new experience. If you've begun a plan, trust in it and enjoy the process. Take it step by step and never focus on just one training session, but consider the overall goal. Lastly, remember that success isn’t just about what you log, but about having fun and maintaining a good relationship with the sport.
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