My coaching philosophy is to blend the science of coaching with the real-world approach. My speciality now is the Functional Aging (the mature market). I specialize in training programs for cycling, triathlon and running. I will create a system for you that will work for your busy life and help you achieve your running goals. Dip Ed, Ironman certified, FAI, AFLCA, Canfitpro, NCCP. I will work with you no matter what your running level is from beginners to Olympians. Whether your goal is to complete your first 5k, run a new PR, qualify for the Boston Marathon the first step is finding the right coaching style that will help you see the results. I want to share my knowledge and experience with you to make you a better runner. .two to five running sessions, and the total running training session duration per week varies from one to seven hours depending on your fitness level. I am a certified USTAF and RRCA coach, and I specialize in injury prevention and running prehab.
Running training programs level how to#
I have learned many important training lessons on my running journey. Once certified, Lisa started The Running University, to help women who wanted to start running learn how to do it efficiently and without injury. Now I regularly participate in distance races and marathons. Powerbuilding, a relatively new and trendy buzzword in strength training, is continuing to grow in popularity due to the principles that most powerbuilding programs aim to accomplish: (1) get. My love for running just grew after that race. Simple 3-minute exercises that condition your muscles for blazing speed and quickness like you have never seen before. I started running because a friend motivated me to participate in a half marathon with him to support a charity team. Speed training exercises that make you dramatically faster starting in days. Subscribe to to have military news, updates and resources delivered directly to your inbox.Get 1-on-1 support and a personalized training plan from the best. Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, has you covered. Send your fitness questions to Want to Learn More About Military Life? Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Check with your doctor before starting any exercise routine, especially running. These workouts are recommended running programs that have worked in the past for many people, but they may not be right for you. The chart below is a 12-week plan for a marathon:ġ2-week running plan for better marathon performance - very advanced runners: Wk Saturday and Sunday usually make the best days for your longer run, so Monday and Friday will be off days in order to recover and prepare. Once you have the foundation of running 30 miles per week under your belt, you are ready to train at your goal mile time and distance for a faster marathon. ** On Tuesday and Friday, add in leg workouts with short runs to total a four-mile workout: Option #1 *Work on speed and goal pace during above workout (minutes/mile). (According to Runner's World, 30%-60% of all runners get injured every year.) It is not recommended to start Running Plan III until you can perform week six from the Running Plan II. Just climbing to this level of running could cause tendinitis and other joint pains because of the harshness of running on the body. The following nine weeks will take you to a level where you can start to train for a 10-miler, half marathon or marathon without risk of serious injury. Add some nonimpact aerobic options to help alleviate future pains. Running Plan II (intermediate runners): Build to a 10K run:Īfter starting a running plan, people often get injured after continuing past the three-mile run point. Run/walk combo 2.5 miles (from weeks 8-10, try to run as much as you can) Run 1:00/Walk 1:00 for 30 minutes (listen body as injuries occur this week**)ģ Sets of Run 1:30/Walk 1:30 | 3 Sets of Run 2:00/Walk 1:00ģ Sets of Run 2:30/Walk 1:00 | 3 Sets of Run 2:00/Walk 30 seconds Walk 20-30 minutes/stretching entire body daily (monitor weight loss*) Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections.
A workout like this, with longer tempo intervals, is great for marathon racing speed. I highly recommend the run/walk method as you learn to run.ĭo each run workout three times a week: Week 1 Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. People seeking to start an exercise plan and need to lose 20 pounds: (always start a run workout with a quick 5:00 walk/light leg stretch).
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