For my first marathon, I followed a free training plan I found online.

Since I really didn't know what I was doing, I picked something that seemed doable (and did I mention free?) and did my best to follow along.

Whenever I had a question about a workout or the paces or my progression, I'd just Google it and figured I was good to go.

I showed up for that first race full of confidence.

Until the wheels fell off somewhere around 18 miles and I started walking.

(Well, I think it was mile 18, but it was all a bit of a blur in the miserable freezing rain).

My mind circled with questions: Was I being too ambitious with my goal pace? Did I do the right training? Was I silly to even try a hilly course in the mountains in March?

I didn't even think to question my nutrition (not even close to enough), my hydration plan (didn't have one) or my shoe choice (barefoot shoes on gravel was a painful choice).

I didn't know what I didn't know.

By the next race, I knew a lot more, of course. And I figured I just needed more training and a better course to do a lot better.

So I did that same old free plan again.

I'll share what happened after I tell you about this great deal from my friends at Previnex...

TEAM SPONSOR Struggling to get in enough protein as a plant-based runner? ​ Make your life a little easier with a high-quality plant-based protein powder. I use Nourify Plus by Previnex and it's been a game changer for me and many of my athletes. Simply the highest quality, best tasting plant-based protein powder you can buy. Try Nourify for 20% off the regular price with my unique link: save 20% →

I definitely got fitter for that second race, but my newbie confidence started to be replaced with doubts like these:

• If I didn't hit my paces, I didn't know how to adjust (and felt like a failure).
• If I was sick or stressed or just plain tired, I wasn't sure if I should rest or run.
• Some runs felt really easy and other runs felt way too hard. What was I missing?
• Am I running too much? Not enough? Too slow? Too fast?

And I still was just winging it with nutrition, hydration, and gear.

I managed to squeak under my goal time by 90 seconds, but I knew that coaching myself with random internet plans wasn't the best idea.

I wanted to stop making training decisions every day and just train with a solid plan that I didn't have to wonder about.

I wanted to just delegate all of that to an expert in the marathon. Someone who'd be there for me when I had questions instead of me going down Google rabbit holes.

So I found coaching that I could afford and instead of worrying about planning and training, I could just train.

And it changed everything.

Not only did I run each marathon better than the last, but my mental load was lighter. Sure, the doubt of "can I really run that fast?" will always be there, but this time, I had someone tell me, "yes, you can."

I loved it so much that I kept up coaching year-round, not just when I had a race coming up.

Today, it's my turn to lift the mental load of runners just like you with custom training. No more:

• second-guessing your training, paces, or schedule
• self-accountability
• worry about what you don't know (or what you do!)

Sure, you still have to do the work to make your running dreams come true, but you can do it without the worry.

learn how

---

ask me anything

Q:

I need you to either tell me I'm off my rocker or explain what I'm seeing. My goal for MCM is 5:30:00 (12:35/mi or 7:39/km). Where I'm getting stuck is that my plan says my marathon pace is 11:45-55/mi (7:18-20/km). I need to account for about 10 minutes at hydration stations and a couple minutes for bathroom stops.

A:

As much as we'd like to, we don't base our training paces off our goal paces. That's because we are not our future selves just yet.

Let's imagine this with a weight lifting example.

You could have a goal to bench press 300 pounds, but if you can only lift 100 right now, you wouldn't even dream of picking up a barbell loaded with 300 pounds.

You'd start lifting what you could now and patiently increase as your strength grows.

But in your case, your current fitness is actually faster than your goal.

Most runners are the other way around with this!

Your training paces are based off your recent half marathon time of 2:30, which is roughly equivalent to a 5:10-12 marathon or 11:50/mi pace (7:20/km).

If you want to add in 10-15 minutes for stops, that gets you right about at your goal, if not a little quicker.

If you wanted to run at your goal pace and then add 10-15 minutes for stopping, you'd miss your goal.

So unless you are feeling like your paces are your speed days are too challenging to achieve, I'd say you're likely to be right on target.

---

podcast

Marathoners typically taper or decrease mileage and intensity in the last few weeks before their race.

​

But studies show that less than 40% of runners are actually optimizing their taper. How can you be one of the runners doing it right?

Let’s find out.

On today’s Planted Runner Podcast,

You'll learn

• what the ideal marathon taper should look like,
• the common mistakes that runners make during taper, and
• how to get your mind ready and avoid the “Taper Tantrums”

I’ll also cover the best guidelines for marathon taper nutrition based on your size and needs.

By the end of the show, you’ll have all the knowledge you need to have a successful taper, setting you up for your best marathon yet.

---

inspo

“Most of us have enough areas of our lives where we have to meet others’ expectations. Let your running be about your own hopes and dreams.”

— Meb Keflezighi

Have a great run today, Coach Claire

P.S. Whenever you are ready, here's how I can help your running, nutrition, and mindset with truly custom training plans, PR Team or 1:1 coaching and more. Oh yeah, all my freebies are there too...

​

Thank you for being a part of the Planted Runner community!

​

My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

​

Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

​

I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

​

Being a part of this email community ensures that you first access to everything we have coming up – from free running and nutrition guides, to events like workshops and retreats, and so much more to help you get results.

​

I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

​

If that's not for you, ​unsubscribe here​, completely guilt-free!

To change your email or preferences ​manage your profile​.

113 Cherry St #92768, Seattle, WA 98104-2205

​