Planning a Running Plan For Runners

running plan

If you are about to start running, it’s important to have a running plan. You can’t just go out and run when you want to, it’s not a hobby or fitness activity that can be learned or done without any planning. Running should be enjoyable and should be part of your life. A well planned running plan will help you reach your goals.

A running plan is a scheduled, time-line where the amount of training load is lowered by more than fifty percent. The reduced amount of training usually lasts for at least two weeks. Intensity during that period is reduced or eliminated, and overall mileage is also reduced. Ideally, the increased mileage should be about one fifth of your normal running mileage for five kilometres per week.

An Overview

Running Plan

During the two week period, the runners continue to run the normal five miles per day, but with an extra two or three minutes in the water. In addition, the runners add short bursts of sprinting and changing direction as fast as possible. It is believed that doing these sprints without starting a speed workout is as efficient as doing a speed workout with starting speed. Some research has shown that the extra minutes in the water are particularly effective for improving fitness and stamina. The increased workout is especially beneficial for long distance runners who often race with high speeds. Long distance runners can expect to double their fitness gains from the swimming sessions alone.

During the two week period, the runners do not walk. Instead, they swap their running shoes for walking shoes, and do walking and running sessions on alternating days. Swimming sessions are scheduled for about five minutes at a stretch, with up to three intervals in each of four sessions. Some research has found that the extra minutes in the water is particularly helpful for building stamina.

Creating Running Plans for Runners

Running Plan

For the first week of the training plan, the runners alternate running and walking sessions. This provides a good opportunity to familiarize the body with alternating activity. In this situation, the runners are not forced to commit to long runs. The runners will be able to develop a comfortable running plan that incorporates both workouts. This type of training plan has been used by professional runners for years, and it still produces excellent results.

After the first two weeks, the runners can begin to add more long distance runs to their training schedule. When adding 10K to the running plan, it is important to start out by being comfortable and confident in your running ability. Start with a short warm up, then a short race, followed by a longer race in the same fitness level. Adding 10K to your training plan allows you to achieve your long run goal without increasing your commitment to the marathon.

When planning your weekend long runs, it is best to add an additional day to your training schedule. On Mondays and Wednesdays, you can train on whatever level you feel comfortable with. On the weekends, it is best to take a longer route so that you can acclimate your body to the distance run. Once you reach your target pace, you can increase your miles per hour as you get used to the distance and pace of your weekend long run.

In the End

Every weekend, the novice runners should run one to three miles at a time. This will help them get used to running longer distances. They can then start increasing their mileage per week until they are ready to increase to five or six miles per session. The advanced marathon runners may need a month or two to increase their mileage per week. After the advanced period of recovery has passed, they can start planning another race.

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