Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
The Running Training Plan consists of 8 different workouts and is designed to prepare you for about a 6-mile run. The main goal of this workout plan is to create a running plan as simple as possible, built on my knowledge and experience of doing running plans since 2008. The running workouts rotate between "sprint runs" and "endurance runs." All the workouts are rather short and can therefore be lengthened by adding, for example, a couple more sprints (sprint runs) or increasing the distance (endurance runs)
Sprint runs will increase your pulse, and the sprints are timed. You can follow the total distance that you run during the sprints in Runkeeper or Strava, for example. For endurance runs, the goal is to reach a certain distance (track the distance with Runkeeper or Strava, for example), and you should make note of how long it took you to reach that distance. Use the comment option below each workout to make note of the distance and time of each running workout so you have it easily accessible the next time you go for that particular running workout. You could also use, for example, notes on your phone.
Regarding running form, think of someone lifting your knees with each step. How we land during runs is important. The faster you go (e.g., during sprints), the more you want to land on the ball of your foot rather than your heel.
See more details here:
Walking: Land on your heels and push off from there VIDEO HERE
Jogging: Land on the middle of your sole and push off from there VIDEO HERE
Running: Land near the ball of your foot and push off from there VIDEO HERE
Sprinting: Land on the front of the ball of your foot and push off from there VIDEO HERE
This workout takes about 23 min.
Interval timer app: Warm-up: 4 min, High: 30 sec, Low: 2 min, Set: 6. Cool down 4 min.
Info: Start with the warm-up exercise below. Set the Interval Timer and turn it on, and the Runkeeper app (or Strava) when you're done with your warm-up. Today's workout starts with a 4-minute running warm-up where you will start walking and gradually jogging so that you are ready for the first sprint after 4 minutes. The first sprint starts 4 minutes later and lasts 30 seconds. Sprint as fast as you can for those 30 seconds. It follows 120 seconds or 2 minutes of slow tempo after that, in the form of walking and jogging until you are ready for the next sprint after 2 minutes. You do this 6 times. Then the "cool down" starts, which is a run down and lasts for 4 minutes. Cool down can be in the form of walking, jogging, or running.
Ensure you breathe in through your nose and out through your mouth during the sprints to avoid excessively raising your heart rate. Conclude with some stretches. Note down the time and distance of the exercise; you can, for instance, record this information in the comments here.
If you do this exercise on a treadmill, remember to have some elevation, e.g. 0.5-1.5.
If you are more advanced, add a few extra sprints or a longer cool down after the sprints.
Warm up
1 round:
5/5x swing leg back and forth, R then L
5/5x standing hip circles, R then L
20-30 sec standing hip stretch, R then L
20x heel kicks
Running Workout of the Day
4 min walk or jog
6x30 sec sprint, 2 min walk or jog
4+ min cool down
Stretches
4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh
30/30 sec glutes
30 sec happy baby pose
4/4x lying spinal stretch
20/20 sec quads
20/20 sec hamstrings
Add any stretches you feel the need to.
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
Comments