How to Make a Training Plan for a Race (Louisiana Marathon Edition 🏃‍♂️)

Over the last several years, we’ve created thousands of customized training plans for runners across Louisiana, from Baton Rouge to New Orleans and everywhere in between. Whether you’re gearing up for the Louisiana Marathon, the Crescent City Classic, or your first 5K along the levee, a smart plan is what gets you to the start line feeling strong and confident.

Each runner starts with a goal. Maybe it’s to finish a new distance, hit a certain pace, or finally check “run a marathon” off the bucket list. And then comes the big question (cue drumroll 🥁): how long do I have to get ready?

If you’ve got a race circled on your calendar and you’re wondering how to get from here to there, here’s how we help runners at The Stride Shop design a plan that works for your body, your life, and your Louisiana heat index.

Start Where You Are, Not Where You Wish You Were

It doesn’t matter if you’re just getting off the couch or already logging double-digit long runs on the riverfront. A smart training plan balances challenge and recovery, pushing you to improve while giving your body time to absorb the work. That’s where real progress (and fewer injuries) happen.

How Many Days Should You Run Each Week?

This depends heavily on your running experience and your real-life schedule. Be honest with yourself about what you can handle between work, family, and everything else that fills your week. Your partner, kids, and pets will thank you.

Consistency beats overcommitment every time. For new runners in Baton Rouge or New Orleans, that might mean three to four runs per week. More experienced marathoners may build up to five or six sessions, but recovery and strength training always stay in the mix.

Work Backward from Race Day

Grab your calendar and start from your goal race, whether it’s the Louisiana Marathon, the Mardi Gras Mambo, or the next 10K in City Park. The final 7 to 14 days before your race should be your taper, when your mileage comes down and you prime your body for peak performance.

Plan your longest run about two weeks before race day, then work backward to today, increasing your distance gradually each week. This stepwise approach keeps you building endurance without burning out.

Don’t Forget the Recharge Weeks

Every third or fourth week, take a step back in mileage to let your body adapt. If Weeks 1 through 3 build in distance, make Week 4 closer to Week 2 or even Week 1. This “down week” is your secret weapon for sustainable progress.

Do Something Besides Running

We love running. It’s literally what we do. But every strong runner cross-trains, especially in Louisiana’s heat and humidity where recovery matters even more. Lift some weights, hop on the bike, hit a yoga class, walk the dog, or meditate. Your body and your joints will thank you later.

The Bottom Line

Writing your own Louisiana marathon training plan isn’t as daunting as it sounds, especially when you understand the key principles behind it. Think about your race goals, your timeline, and how to build in both challenge and rest.

And if you’re local, come see us at The Stride Shop in Baton Rouge or New Orleans. We’ll help you analyze your gait, fine-tune your plan, and get you to the starting line stronger than ever.

Because the only thing better than race day is knowing you trained smart to get there.