Running Training Guide

Fartlek

This word means "speed play" in Swedish is a form of  interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The purpose of this is to develop speed and to raise your VO2 max/anaerobic threshold. 

  • Warm up for 5-10 mins
  • Then run at high intensity for 5mins and jog for 1min and repeat or
  • Pick out objects ahead of you, like a telephone pole and sprint from that pole to the next then jog then repeat.

Short Runs

The short runs are meant to raise your VO2 max/ anaerobic threshold as well, so you should be focusing more on time and speed rather than distance. The pace should be faster than your long runs. If you feel too fatigued, don’t hesitate to slow down or walk.

  • Warm up for 5-10mins
  • Depending on chart, runs vary from 1-5 miles.
  • Cool down with 5mins of walking or jogging
  • DON’T forget to stretch and recover! Rest Ice Compress Elevate

Long Runs

In this exercise we are more concerned on completing the distance rather than getting a fast time. Speed and time is irrelevant! We are aiming to start the long run slow enough so that you can finish the run at a similar pace. Feel free to take a walk break if needed. We are simply trying to adapt and strengthen the body for long mileage.

  • Warm up for 5-10mins
  • Depending on chart, runs vary from 3-20 miles
  • Cool down with 5mins of walking or jogging
  • DON’T forget to stretch and recover! Rest Ice Compress Elevate

Interval Workouts (IW)

This workout is best preformed on a track. After you warm-up, run 400 meters as hard as you can, and then recover by jogging or walking 400 meters.

Cross Train (X -Train)

Cross training is any form of exercise other than running. I recommend swimming or cycling. If you are a member of a gym, try the elliptical trainer, or a rowing machine. If you find yourself overwhelmed, a brisk walk will also be ok.

  • Warm up for 5-10mins
  • Depending on chart, exercises last 20-45mins
  • Cool down with 5mins of walking or jogging
  • DON’T forget to stretch and recover! Rest Ice Compress Elevate

Race Pace Runs (RP)

These runs should be done at your 5k race pace. If you are not sure what your pace is, run at a speed that you could sustain for 3.1miles. Make sure to time yourself as well. This runs will help you reach your goals by helping you know where your at and where you need to be.

Recovery

Most of these days are after your long run which means TAKE IT EASY. However that doesn’t mean sitting around playing Xbox all day. It is normal for your body to be stiff and sore the following day after a long run and a great way to help your body recover and rejuvenate is to stay loose by doing some light aerobic exercises. This will help remove lactic buildup that has pooled in the muscles. Don’t forget to stretch as well.

Rest

This is the 2 most important days of the week!!!  Take it easy, relax, let that the body adapt. Make sure to get plenty of nutrients and sleep!!!