Tag Archives: Training Plan

4 Week Running Plan: How I Set Training

How do you plan the first four weeks of training after you’ve had a long break from running?

This post will take you through my plan.

4 Week Running Plan

To start out with I’m working in four week blocks. The reason for 4 week blocks it tends to match my work schedule. You could do it in 3 or 4 weeks or even as a month. Something around that range would work. I’d say you need least three weeks to get an idea of whether or not the training program is working. Training takes a bit of patience as you don’t see the results straightaway.

I set up a four week grid:

  • days of the week across the top
  • weeks down the side
4 week training template

Key Runs: Intervals

Start with the main key sessions for this cycle. I’m using interval sessions. These begin with intervals 3 x 4 minutes as the set. Then I’m going to repeat this about every four days. They might jump out to 5 or 6 days depending on how my body reacts.

After a second 3 x 4 minutes interval run I hope to be able to increase the volume. I’ll do that by adding another 4 minute interval. Then in the 3rd week I’ll try to add another interval. Making for 5 x 4 minutes. I’m not sure how my body will take it. I might still be stuck at 4 x 4 minutes. This is the plan if everything goes as expected.

The goal during these intervals runs is to be able to run hard, but maintain the same speed throughout the first interval as well as the last. Of course hard still means hard.

Intervals plan

Long Runs

Next up we’re gonna a secondary key session. That is the long run.

We’ll space it out away from the intervals a little bit so it’s gonna be 2 days after the intervals and 2 days before interval sessions. We’ll be starting at 60 minutes. After 2 runs we’ll extend out by 10 minutes to 70 minutes. Repeat again 4 days later. Beyond that I aim for another 10 minute increase to 80 minutes in the final week.

In the 4th week I want a bit of a break from the higher intensity work. Give the body a chance to recover. A chance to absorb the training and make the adaptations that are needed. If things go to plan two days after that 80min long run I may get in a 90-minute run there.

At the moment long is a relative concept. The long run is mindset at the moment. That mindset is to keep moving in a way that’s sustainable all the time. The long runs are guided by time and effort. That effort is easy.

Long run in the running plan

Easy Runs

Between all these key runs there is one thing left to do. Fill in the gaps. These gaps are easy runs. I’m going to make the first easy run up to a maximum of 60 minutes. Anything shorter is fine. Just fill in all the gaps over the next week Same again for the 3rd and 4th weeks.

We’re keeping the pace way down. So easy it should allow me to be fresh to push the pace on the intervals. It should allow accumulation of run volume relative to what I have been doing.

Why so slow?

Ironically it’s so I can do more and go harder. This comes back to polarized training. Make your easy, easy. Make your hard, hard.

Overtime that slow pace gets faster. You just need patience.

Easy runs

Strides

There’s one more part to these easy runs.

Strides, run throughs, striders, easy sprints or pick ups. Call them whatever you want. Basically they just some short sprints. About 10 seconds to a max 15 seconds where you are sprinting below maximum effort.

Don’t over complicate things. Don’t worry too much about rest. It could be anything from like 30 seconds, a walk back recovery, you can space it out by five six minutes or anything in between. If you start feeling the burn in your legs you’re running too long and too much. This isn’t about fighting through fatigue.

Strength Training

One more element that fits in this is strength training.

I’m aiming to put them on the same day as the interval session. For first week,

I was lucky enough to go away on holiday for the first week. Down at beach I didn’t have the usual access to the weights I do at home. So I used more body weight work. These sessions were a bit lighter, so I was able to fit 3 in for the first week.

Back at home hitting the weights the load was actually a fair bit bigger. Strength training comes back on the interval days and that’s the plan for the remainder. In the fourth week we don’t have any interval sessions so I’m going to put a strength session after that long run. If I’m going to push the distance out to 90 minutes on that Friday a moderate strength session on the day afterwards on the Saturday will be the plan.

4 Week Running and Strength Plan

Extra Tips

Keep your easy, easy. You’ll get more from accumulating some volume at this stage than you will from pushing the paces too much. Staying easy on your easy and long runs you should be able to run faster and harder in the interval sessions.

If you’re not going to run every day, put more time in between the interval sessions. At this point you want the interval sessions about once after every three or four easier more aerobic base type running so if you’re running five times a week that’s probably going to be one interval session every week.

Remember these long runs aren’t really pushing the distance out-crazy. Overall the workload is going to be fairly even throughout. Just gradually pushing out the envelope a little.

Less Running and More Other Stuff: New Goals

Chasing new goals leads me to less running in my new training plan.

There’s nothing like a forced lay off due to injury to have you re-evaluate your goals and training.

A foot injury ended my training program for the Surf Coast Century this year. Over the last few weeks I’ve worked through the first 4 of 5 priorities for an injured runner. I’m now ready for step 5:

New Goals

To guide our training we need goals.

Mine are:

  1. Injury proof my running
  2. Reach a fitness level to run a sub-3 hour marathon

You notice there isn’t a deadline listed in those goals.

Pushing a hard deadline on a sub- 3 hour marathon will likely risk my first goal of staying injury proof. Therefore I am open to however long is needed. It could be 6 months, or it could take over a year. I don’t know yet.

Less Running

I’m seriously cutting back on my run volume. Long runs and high volume will be a quick way back to injury for me.

Guidelines for run volume include:

  1. I have to be able to maintain good form for each and every run
  2. The volume must be well within my capabilities

It is the running equivalent of stopping 2-3 repetitions short on a weight lifting set. Adaptation still occurs with until grinding yourself down into fatigue.

More Other Stuff

Less running leaves some extra time.

With this extra time I am dedicating it other training modaltities:

  1. Strength training
  2. Prehabilitation / Rehabilitation
  3. Mobility
  4. Recovery

These will now be written into my training plan. Previously I have been performing these on an ad hoc basic. It didn’t work.

More Fun

Less running and more other stuff means more variety. I am looking forward training that doesn’t entail mile after mile after mile.

I am expecting this change in approach will reduce the feeling of grinding day after day. It reminds of how I used to train for triathlons. You could partially recover from one discipline while hitting another hard.

I expect my training to be quite effective. More importantly it should be a lot of fun.

Is your training fun?

Base Training For 100km Trail Race

How do we get maximum benefit from base training for 100km? What is the Base of training?

This is the most important phase of training.

Here we complement the post Training For 100km Trail Race: 16 Week Overview by diving into the details of the 8 week base phase.

What is Base Training?

The point of Base training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training.

All peak training is dependant on the quality of base training.

Base training is where the majority of fitness gains are made. These gains are dependant on a consistent and progressive workload. This training may not be the coolest type of running. Without it we gives ourselves a higher chance of failure.

Consistency and Progression

If I could pick one element to focus on it would be maintaining consistency.

Doing what it takes to keep up a solid work load each week is paramount. I will back anyone who can put in moderate running every week over someone with a few big sessions but gaps in between.

The biggest killer to consistency is intensity. Beware pushing the pace. Err on the side of too easy and cover the distance. Allow your body to back up training days. Pushing on your limits forces more down time.

Progression in training should come from gradually extending out the running volume over the weeks. Nothing crazy, but keep running further.

Over time your normal running pace is likely to get faster for the same effort level. Let it do so, but make sure it is the same effort level. We shouldn’t be forcing the speed higher.

What About Speed In Base Training?

Speed is an extra in a 100km race.

Too much emphasis on speed work or high intensity running will take away from the race. Especially during base training for a 100km trail race.

We still need condition the fast twitch muscle fibres and connective tissues.

A good approach is incorporating a few strides in 2 easy runs a week. Run for about 10 seconds building to a moderate and comfortable sprint 2 to 6 times.

Strength training should form part of base training.

Lifting some heavy weights will stimulate the tendons and fast twitch muscles. While giving the body reprieve from the high impact of high intensity running.

Keep it to 2-3 sets of 4-12 repetitions. Avoid going for lots of repetitions (20+). Aim to address the main muscle groups and any area that you are lacking in.

Strength training doesn’t have to be complicated. I have more detail in Basic Strength Training For Runnering.

Base Training For 100km Example

The plan versus reality doesn’t always match.

For me the structure of a base training week would look like this:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Long Run 30-42kmEasy 40-90minTerrain Run 3 hoursEasy 40-90minTempo Run 14kmEasy 40-90minEasy 40-90min
WeightsWeights

If you are using this as an example to follow you may want to change around the days. For me each week will vary because I do rotating shift work and don’t follow a normal weekly pattern.

I try to avoid scheduling the bigger runs on weekends as my kids have their sport on these days. There is an element of creativity that goes into finding ways to fit it all in. That is worth a post all on it’s own.

See you in the next post as I break apart more of my training.

Training For 100km Trail Race: 16 Week Overview

16 weeks training for a 100km trail race. How do we structure running to be race ready? What does it take to prepare for a 100km running race?

This is a simple guiding structure to training.

There are pros and cons to the different ways of training. The approach presented here works well. It takes you beyond completing the distance. We want to run 100km fast.

What You Need To Train For 100km

To get the most from this program we need to have some base fitness. At least a year of running, preferably two.

My background spans many years, but over the last year, I’ve hardly run further than 25km in single a run. My weekly volume has varied between 20-80km. It has been fairly inconsistent.

The recommended running prerequisites:

  • 2+ years running
  • Able to run 25-30km long run
  • Averaging 50km/week over last 6 weeks
  • Injury free

More important than physical prerequisites come the mental traits. We need:

  • Discipline
  • Patience
  • Consistency

16 Week Overview

The 16 weeks is broken into 3 distinct phases:

  1. Base (8 weeks)
  2. Peak (4 weeks)
  3. Taper (4 weeks)

Each week will have 3 key workouts supported by easy runs and strength training. The key workouts will vary according to the phase of training.

Base Phase

This is the most important phase of training.

It sets up the ability to cover the distance. A proper base phase will have a direct effect on the Peak phase. We are better off to continue the base phase up to the Taper if we skimped on base training.

Base training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training.

The most important trait needed is patience. We keep most runs at easy paces. It is more important to cover the distance. Better to run further each week than to smash out some fast runs.

A Tempo run is listed once a week. This should be over one or two set courses. Begin with a pace just a little bit faster than your usual running pace. Aim to be a little faster each week. This should never be a lung searing, leg destroying effort.

Base running is supported by a good dose of strength training. Using the weight room to build improve the connective tissue, and give some stimulus to fast twitch muscle fibres. This should spare the body some of the impact that faster running brings.

The 3 key runs:

  1. Long run of 30-42km
  2. 3 hour run on technical and steep terrain
  3. Tempo

Peak Phase

4 weeks of hard training. We need to be fit, healthy and injury free.

This is where we push the envelope. Where our performance will go up and down. The training will challenge our ability not to quit.

The distance of the long runs will be pushed further. Combined with a few intervals of moderately faster running towards the end. Some fast intervals will also be introduced.

The 3 key runs:

  1. Long run of 46-50km with some intervals 10-20 minutes
  2. 4 hours run on technical and steep terrain
  3. VO2 intervals 4-6 x 1000m

Taper Phase

Time to absorb all the hard work.

The Taper phase has 3 objectives:

  1. Adapt to the previous training
  2. Eliminate fatigue
  3. Dial in race pace

To achieve this we will reduce the volume of the most runs by 75% each week. Intervals will be pushed hard up to 3 weeks out from the race. Fatigue will gradually lift. It is normal to feel sluggish as the body adapt throughout the taper.

Resist the urge to push out a long, hard test of fitness. Save this for race day.

16 Week Training For 100km Example

The following table outlines my progression of the key runs week by week. Which day each runs falls on will vary due to my changing roster and life commitments. In between all running should be easy and the will typically vary between 40-90 minutes.

Remember the following is a personal example and a guideline only. Everyone is different. My own circumstances may vary this plan.

This is my plan for the Surf Coast Century.

WeekPhaseLong RunTerrain RunSpeed
1Base30km3hrTempo 8km
2Base32km3hrTempo 14km
3Base34km3hrTempo 14km
4Base36km3hrTempo 14km
5Base36km3hrTempo 14km
6Base38km3hrTempo 14km
7Base40km3hrTempo 14km
8Base42km3hrTempo 14km
9Peak46-50km4hr4x1000m
10Peak46-50km4hr5x1000m
11Peak46-50km4hr6x1000m
12Peak46-50km4hr6x1000m
13Taper38km3hr7x1000m
14Taper29km2hr15m8x1000m
15Taper22km1hr40m6x1000m
16Taper17km-6-10x200m

Over To You

What do you think about this plan?

Do you have any questions?

Let me know

Best Way To Start A Running Program

Welcome to a new year. New goals. New running program. Over the last couple of decades I’ve tried different approaches to kick starting my next training. In this post I share what I find to be my best way to start a running program.

The approach isn’t about exact mileage, paces or mix of training of sessions. Those all vary depending on upcoming goals and current fitness and health. Instead I look for an approach that sets me up hit my training consistently and hard. To get me beyond the initial burst of motivation.

Two principles make up this approach:

  1. Refresh the mind
  2. Prepare the body
Welcome to a new year. New goals. New running program. Over the last couple of decades I’ve tried different approaches to kick starting my next training. In this post I share what I find to be my best way to start a running program.

Refresh The Mind

This is not taking a break. Instead I am chasing the enjoyment. Looking to lose myself in the process of running rather than focussing on times. It is a form of moving meditation.

There are 2 aspects to refreshing my mind.

All runs are based on feel. Some structure still exists in the form of intervals or repeats. On those runs I don’t worry about any exact times. Instead I run based on feel, looking to achieve the feeling rather than any number. The times are only a by product. If they turn out faster or slower than expected then it’s irrelevant.

If I feel like changing the planned run then I will. It really doesn’t matter as long as I’m still training and enjoying it. Every so often this approach results in some runs much faster than they feel.

Supporting the more relaxed approach I aim to run in places I enjoy. This is almost always on the best trails around me. This year I did this by making the most of the spectacular trails and beach around Anglesea.

Prepare The Body

This is mixture between hard training and allowing recovery. A wide variety of running paces, terrain and intensity is important.

I will train hard and fast in between different versions of easy. I’ll state again I don’t care about exact paces, but am looking to have the running feel great.

One aspect of training I avoid during this process are hard, long runs that grind me down and require a few days to recover from. Those types of runs tend to be counterproductive. They rob me of the snap and spring I look for. Any over load usually comes from pushing the speed up.

I’ll expect to be a bit sore from some training for a day or 2, but shouldn’t require anything beyond that. There is room to throw in a race, but nothing beyond 12km.

Most mornings I woke just before the sun. Running through the amazing backdrop of the sunrise across the sea and beach. The loose training structure went like this:

How I Started My Year Running

Camping with family and friends put me amongst some of the best landscapes along the coast. A mixture of hills, single track, bush and beaches made for the perfect playground.

Living in a tent without setting an alarm allowed my body to follow it’s natural circadian rhythm. This is a luxury to me. Life as a shift worker makes this a rare opportunity.

Most mornings I woke just before the sun. Running through the amazing backdrop of the sunrise across the sea and beach. The loose training structure went like this:

  • VO2 Intervals 4x3min with 3min easy jog
  • Easy 10km
  • Easy 7km
  • Race: Tim Gates Classic 10km
  • Regeneration 4km
  • Easy 6km
  • Easy 10km
  • Hill Repeats 4x3min with jog back down
  • Easy 10km
  • Easy 6km

In writing it looks like a typical running program. The distances, paces and even the structure of each run isn’t very important. It is the approach that makes the difference.

I find the best way to start a running program is to take a bit of time to refresh the mind and prepare the body. How do you like to start a new running program?

Christmas Training Block: Running In The Silly Season

Struggling to train during the silly season? I find it harder. A mixture of increased demands on time, renovations, social stuff, kids not at school and all the miscellaneous extras Christmas brings makes it harder to fit it in running. Here’s my plans for the Christmas training block.

 

The Christmas training block takes me over 4 weeks from a week before Christmas through to the end of the second week of January. It is a time for friends, family, food, drink, mess, cleaning, packing, camping, holidays, food, drink, friends and family.

 

How does running fit?

Running is used to enhance my life. It helps make what is great even better. It helps me deal better with the not so great parts too. Running makes it easier to relax. I feel better generally and it is easier to be present in all moments when I get in regular running.

 

On the flip side I have the tendency to go too far. Running can be a great escape. But I have taken it too far in the past. I still chase big goals in running. Finding the balance between all aspects is often a challenge.

 

To make sure I get my running done I need to focus on my non-running commitments. It sounds counterintuitive. Procrastinating on the other areas in life means they will take more time. Which means they encroach on the running.

 

There’s no such thing as multitasking only task-switching. For me the most efficient way to get something done is to focus only on that. I’ll use this as good practice to improve my mindfulness skills.

 

Working hard on the necessities will give me more freedom for the fun stuff. Family, friends and running. I’ll block time to getting the tasks completed. This will create both the physical and mental freedom to start the following day with a training session.

 

Timeframes on the runs will be tight. Most runs will be an hour or less. The key sessions maybe a little longer plus a weekly long run of up to about 2 hours. Compared to the last few years these timeframes are short. Yet I know I will get more out of them.

 

Get More Out Of A Run

Being intentional is becoming a cliche, but it applies here. Knowing what I want to get out of a run and what it takes to achieve that is of paramount importance. By defining these two elements simplifies the run. It doesn’t make it easy.

 

All that is left is to go out and do what I need to achieve the run goal.

 

Boundaries To Stay Accountable

This creates boundaries that help keep the mind on track. No room to wander. No space to slack off for some extra recovery between repeats. No chance you get back those moments of dropping the pace.

 

Challenging is the fact the planned paces are faster than I typically have run over the last couple of years. The last 4 weeks have proven I can run those paces. Now I need to push them out and hold them for longer, more often and consistently. That is the hard part.

 

Running 7 Days A Week

Switching to a 7 day week for this training cycle has me feel somewhat like a normal person. Of course I’ll never quite get there. 

The base plan for a training week will be:

 

  • VO2 Intervals 4-5 x 3min with 3min recovery
  • Regeneration / Easy 40-60min
  • Long Run 20-23km
  • Regeneration / Easy 40-60min
  • Easy Run 40-60min
  • Anaerobic Threshold Intervals 4 x 2-3km with 5min recovery
  • Regeneration 30-50min

 

Total kilometres I don’t care about. They are only a byproduct of getting in the required work.

 

Skipping the occasional regeneration is definitely not a problem if it’s for a good reason. Christmas Day will be a good reason. That day is for the kids.

Struggling to train during the silly season? I find it harder. A mixture of increased demands on time, renovations, social stuff, kids not at school and all the miscellaneous extras Christmas brings makes it harder to fit it in running. Here's my plans for the Christmas training block.  The Christmas training block takes me over 4 weeks from a week before Christmas through to the end of the second week of January. It is a time for friends, family, food, drink, mess, cleaning, packing, camping, holidays, food, drink, friends and family.

New Running Plan

Over the last four weeks I have experimented with my run training. I haven’t followed a normal training program. Instead I’ve tested how I respond to different types of run sessions. This has led to a new running plan.

 

Why Have I Experimented?

 

I have a goal to regain my running form from younger days. Looking to challenge my marathon personal best.

At 40 years old I cannot do the same training that got me there. The training I have been doing over the last couple of years won’t get me there either. Changes need to be made.

So I took some time to test the effect of different runs.

 

 

Key Lessons?

 

The higher volume, slower running that has been a mainstay of ultra marathon training has changed my over running style. Muscle imbalances have built up over time and my body is less able to handle fast running.

 

Anaerobic threshold runs raise my fitness quickly, but the down side is strong. My sleep quality gets effected. Three days later I tend to feel extra flat and struggle to run any quality for a couple of days

 

Fast running broken into intervals is improving all my running at all speeds. The greatest effect is when I keep the volume at a level that doesn’t bury me in the session. Where I feel like I can do at least one more repeat.

 

The Result

 

Less volume and more speed supplemented with strength training.

 

Running Plan

 

9 day training cycle:

  1. Short and Easy run (30min)
  2. Steady Run 45-60min
  3. VO2 Intervals 400m-1200m with 3min recovery (total 2-6km of intervals)
  4. Easy Run 45-60min
  5. day off (sleep after night shift)
  6. Long Intervals 2-4km at Marathon to Half Marathon pace with 5-2min recovery
  7. Easy Run 45-60min
  8. Long Run of 2 hours (slower than marathon pace, but far from a slow jog)
  9. Easy to Steady Run depending on how I feel.

 

Mixed amongst this week will be strength training. Two dedicated session out of each 9 days focussing on legs and core. Upper body will be mixed amongst life, without a set session. For me this allows me to get more work in than if I try to set more specific times.

 

How To Run

 

Quality is the priority. Hitting the targeted paces in the right way is more important than getting in another repetition or running an extra kilometre. To a point the aim is to get the speeds right then follow up with volume as my body adapts. Both volume and pace will adapt over time. They play off each other. As a result I will review the program every 4 weeks.

This training program is backed by the concepts I have covered in following posts:

 

Let me know what you think or if you have questions.

 

 

 

 

 

 

Base Training For Runners

Base training for runners is more than lots of easy kilometres. Focus goes a long way. We need a good working definition of base training.

Definition

The point of base training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training.

Manage The Load

Care needs to be taken not to provide too great a stress. Too much intensity or high load can lead to:

  • increased injury risk
  • reduced immune response
  • early peak in fitness

No one wants to be injured or sick. An early peak in fitness can be costly for race day. Usually an early peak doesn’t reach the same heights as one you build up to properly. There is usually a performance slump following a peak performance.

Easy Miles

Lots of easy miles is the most common approach to base training for running. If that is all a runner does in base training it neglects other important requirements needed to develop a well balanced athlete.

A balanced athlete is better able to handle the specific harder competition training.

Low intensity training does not develop:

  • the different fast-twitch muscle fibres
  • specific neuromuscular recruitment patterns for fast running
  • connective tissues ability to handle high loads of fast running

Low intensity is important as it does develop

  • ability to tolerate higher training volumes
  • increased capillary and mitochondrial density in muscle
  • ability to recover from harder training

Most of your running in base training should be easy. It does provide most of what we want from base training. It doesn’t give us everything.

Include More

The solution is to include all fitness requirements throughout base training. Include some fast high intensity running, mix in strength training and some form of plyometric training. Enhance static and dynamic flexibility. Develop all aspects that contribute to aerobic performance including pure endurance, speed and tolerance at around anaerobic threshold and ability to handle VO2max paces.

The trick is to be careful with the loading of both individual session and a full week’s impact. A good rule of thumb is a session shouldn’t take more than one day to fully recover from. You should feel capable of repeating the session 2 days later. Keep the volume on high intensity training relatively low. A little bit goes a long way.

This doesn’t mean all runs and training will feel easy. Expect to be hurting during some training. You should still be extending yourself. Remember the key to base training is while you are pushing out your boundaries, you are shouldn’t be exceeding them by too much. We are aiming to push up our fitness set point to a new level.

We still need a good dose of easy running. This provides many of the benefits we are chasing while allowing us to recover quicker. Easy running should be the majority of training. It is the mainstay of base training. We need to leave room for some other training.

How do you fit together your base training for running?

Base training for runners is more than lots of easy kilometres. Focus goes a long way. We need a good working definition of base training. Definition The point of base training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training. Manage The Load Care needs to be taken not to provide too great a stress. Too much intensity or high load can lead to: increased injury risk reduced immune response early peak in fitness No one wants to be injured or sick. An early peak in fitness can be costly for race day. Usually an early peak doesn’t reach the same heights as one you build up to properly. Plus there is usually a performance slump following a peak performance.

Basic Strength Training For Running

Including strength training in your running program will improve your running. How much improvement depends on what you do and how you do it. In this post I work through the basic strength training for running I currently do.

There is so much information available on strength training. Unfortunately most of it is low quality.

Good quality research on strength training for running is limited. There is still some out there.

Requirements of my strength training:

  • Time efficient
  • Increase fitness for life and work
  • Improve running

 

Time Efficient

 

One thing that gets in the way of strength training is if it encroaches on other aspects. The structure of the plan has to fit in well with my life, plus give me a good rate of return. Good news is you don’t need a huge time commitment to get the gains you are after.

 

 

 

Increase Fitness For Life And Work

 

I love my life and I want to get the most out of it. To achieve this it helps to be fit and capable of doing the things I want and need to. Back pain, injuries and fatigue at work and life are thing I don’t want to have to endure. Therefore the training plan needs to assist with this.

 

My job provides a mixture of sitting, manual handling and the occasional moment of high demand physical efforts. There are different injury risks in each category. Having a functional and strong body mitigates some of that risk.

 

It’s important to have the energy to participate fully in the rest of family and life. Approach training as a means to enhance life.

 

 

Improve Running

 

This is why we’re here. Enough said. Let’s get into the details.

 

Basic Strength Training For Running Plan

 

Keep it simple.

Basic Strength Training For Running•Time efficient

One main, full body workout every 3rd or 4th day. For those living more normal hours than me, that means 2 main workouts every week. These workouts ideally will be after a harder run. Either straight away, or later in the day. It is best not to do them the day before a key run. The carry over fatigue tends to reduce the quality of the run.

 

In between the main workouts, short 10-15 minute core training sessions are performed. Ideally it would be best to include one on every day without a main workout, but I will accept a minimum of 1 core training session between every main workout.

 

 

 

Main Full Body Workout

 

The exercise list

  1. Standing Single Leg Calf Raise 6-15 reps
  2. Seated Calf Raise 6-15 reps
  3. Single Leg Hamstring Raise 6-15 reps
  4. Lunge 4-10 reps
  5. Squat 4-10 reps
  6. Pull Up 4-10 reps
  7. Shoulder Press 4-10 reps
  8. Ab Wheel Rollout 6-15 reps
  9. Back Extension 6-15 reps

 

First week starts with 2 sets of each exercise. Second week 3 sets. Third week 4 sets of each exercise and this is maintained from then on.

 

Rest between each set will be approximately 2 minutes. Give or take 30 seconds either way. For the single leg exercises, I consider one side rested while working the other side.

 

The time commitment for a session is 30 minutes when it’s at 2 sets and extending up to 50-60 minutes at 4 sets per exercise.

 

 

Core Training

 

For the 10-15 minute core training sessions there is less structure. Instead the aim is steadily work almost continuously for 10-15 minutes. That time is filled moving through a series of core stability and strengthening exercises.

 

Most work will involve a swiss ball and focus on rotation and anti-rotation exercises. Basically this means keeping the core in a neutral position while moving a load around in different positions. This concept is best demonstrated in video over words. Lebron James shows off this concept to a high level in the article LeBron’s Secret To Being Better Than Ever In Season 15? Superhuman Core Strength.

 

Intensity

 

Intensity and form are important. Poor form leads to injury risk. Therefore the load must be within a range to it keep it together. However, the load must also be hard enough to get results.

 

Science suggests we get more benefits in improved connective tissue strength, limb stiffness and muscle power from higher loads performed for 2-4 sets of 4-15 repetitions compared to circuit style training or lower loads performed for more repetitions.

 

Exercise Selection

 

This is individual. Injury history, current imbalances, strength profile and equipment available all influence which exercises you choose. Different exercises can achieve the same goal. So I’ll go through the overriding principles of my selection.

 

Calves are targeted with 2 exercises. These have become a relative weak point for me over the last couple of years. Weakening of the calf muscles as we age has been shown to be a major cause of reduced stride length. Leading to the shuffling running pattern I am trying to avoid. I aim to turn that around.

 

The hamstrings play an increasing role as the speed of running increases. I want to run faster. Therefore I will strengthen the hamstrings.

 

Squats are included as a big lift. Dead lifts could be used in their place. There are potential benefits from squats and dead lifts beyond the direct strength gains. Research has shown there is a greater hormone response elicited compared to machine or exercises using lighter loads. Does this lead to further other improvements? Maybe. The science is far from conclusive. Including squats in my strength work usually has me feeling stronger overall.

Remaining exercises are chosen to cover the major movement patterns of the upper body, push, pull, extension and flexion. Rotation is covered is covered in the core training on days without the main full body workout.

 

Your Turn

 

What strength training do you include?

Would you like to know more about anything in this article?

Let me know in the comments below.

Thinking About Goals: Training Log

The week after the Surf Coast Century Relay was about recovery and thinking about goals.

 

I was unsuccessful in my 2018 Running Goals. More on that after we look at the last week of running.

The running was kept easy. Looking to feel more than comfortable on each run, but concentrating on keeping good form. The work was in staying away from the lazy running style that tries to sneak in after a race. For the most part I seemed to get this right.

  • Regeneration 4km
  • Regeneration 6km
  • Regeneration 10km
  • Day off
  • Easy, no watch, no goal, no GPS, possibly 8km
  • Easy 10km
  • Easy 10km

Total 50km / week

 

Thinking About Goals

 

I had 2 big goals for 2018:

  1. Wings For Life World Run (cover more than marathon distance)
  2. Hard Core 100 Mile (sub 24 hours, with back up of finish)

In the Wings For Life World Run I only managed 28.4km. A long way off the 42.195km. For the Hard Core 100 Mile I didn’t finish the race, having to pull out at 110km (50km short).

Naturally there is some disappointment. Surprisingly I still feel good about those races and my running for the year. You learn a lot from your mistakes and I learnt a lot this year.

 

Different Types Of Goals

 

At the moment I haven’t decided on any future goal races. Sorting out the family calendar comes first. Around that is where my running fits.

 

Race goals will come later. Now I’m working on training goals. At the moment I will be working on 2 goals:

  1. Improving the feel of running (remove the heavy feeling ultra distance running has created)
  2. Improve my fitness set point to what I term as Marathon ready

These goals deserve full posts on their own. Pursuing them will require some changes in training. As a bonus I think those changes will be a little more time friendly. Based on the last year that’s something that’s need.