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Running Plans - From Start to Finish!
With the weather getting nicer around the country, people are seeking to start a running program and getting motivated to do so. But motivation can quickly turn painful if you do TOO much TOO soon. Below are a few charts for you to build up to a 5K run/walk to a Marathon over the course of several weeks depending on your present ability.
My personal rule for clients who request training plans for running for long races is to take your time and build up to nearly 25-30 miles a week before you really start concerning yourself with improving your performance in the long run like a half marathon or marathon. This alone can take anywhere from 10-15 weeks depending upon your present running level. The standard rule of ramping up your running is adding 10-15% of distance per week.
Beginner Running Chart for people seeking to start an exercise plan and need to lose 20+ lbs: (always start run workout with a quick 5:00 walk / light leg stretch). I highly recommend the RUN / WALK method as you are learning to run.
Each Run Workout is to be done THREE times a week
Running Plan II - Intermediate Runners - Build up to a 10K run:
After starting a running plan, often people get injured after continuing past the 3 mile run point. Add some non impact aerobic options in the plan of the week to help alleviate future pains. See running injures article at www.stewsmith.com/linkpages/runningarticles.htm
The following nine weeks will take you to a level where you can seriously
start to train for a 10 miler, half marathon or marathon without risk of
serious injury. Just climbing to this level of running could cause
tendonitis and other joint pains due to the harshness of running on the
body. (FACT - 30-60% of all runners get injured every year - Runner's
World). It is NOT recommended to start Running Plan III until you can
perform week six from the Running Plan II.
*Work on speed and goal pace during above workout (minutes/mile).
** ON Tuesday and Friday add in leg workouts with short runs to total a 4 mile workout:
10:00 / mile = approx. 4.5 hours
9:00 / mile = approx. 4 hours
8:00 / mile = approx. 3.5 hours
7:00 / mile = approx. 3 hours
6:00 / mile = approx. 2.5 hours
These workouts are recommended running programs that have worked in the past for many people, but they may not be right for you. Check with your doctor prior to starting any exercise routine (especially running) or you may find yourself reading the articles in the StewSmith.com Archives about Lower Back or Knee Injuries.
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. If you are interested in starting a
workout program to create a healthy lifestyle - check out the StewSmith.com
Fitness eBook store and the
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format