|
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.
The first TEN weeks are designed for a beginning runner or one who is
recovering from an injury as seen in the chart below:
Running Plan I - Build up to a 5K run!
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
|
Week 1 |
Walk 20-30 minutes / stretching entire body daily (monitor weight
loss*) |
|
Week 2 |
Run
1:00 / Walk 1-2:00 for 20-30 minutes |
|
Week 3 |
Run
1:00 / Walk 1:00 for 30 minutes (listen body as injuries occur this
week**) |
|
Week 4 |
3
Sets of Run 1:30 / Walk 1:30 | 3 Sets of Run 2:00 / Walk 1:00
|
|
Week 5 |
3
Sets of Run 2:30 / Walk 1:00 | 3 Sets of Run 2:00 / Walk 30 seconds |
|
Week 6 |
4
Sets of Run 3:00 / Walk 1:30 |
|
Week 7 |
Run
1 mile / try non-stop / walk 1 mile fast |
|
Week 8 |
Run
/ walk combo 2.5 miles (from weeks 8-10 – try to run as much as you
can) |
|
Week 9 |
Run
/ walk combo 2.75 miles |
|
Week10 |
Run
/ walk combo 3 miles |
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
|
Wk |
Mon |
Tues |
Weds |
Thurs |
Friay |
Saturday |
|
1 |
1-2 mile |
Bike or swim |
1-2 mile |
Bike or swim |
1-2 miles |
1-2 mile |
|
2 |
2-3 miles |
Bike or swim |
2-3 miles |
Bike or swim |
2-3 miles |
2-3 miles |
|
3* |
3 miles |
Bike or swim |
3 miles |
Bike or swim |
3 miles |
3 miles |
|
4 |
2 miles |
3 miles |
off |
4 miles |
4 miles |
5 miles |
|
5 |
2-3 miles |
6 miles |
off |
4-5 miles |
Off |
6 miles |
|
6 |
3 miles |
4 miles |
5 miles |
off |
off |
10 k |
|
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.
Running Plan III - Intermediate / Advanced Runners - Build up to 10 -
13 miles
|
Wk |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 |
4 miles |
5 miles |
off |
3 miles |
4 miles |
6 miles |
off |
|
2 |
5 miles |
4 miles |
off |
6 miles |
4 miles |
6 miles |
off |
|
3 |
5 miles |
4 miles |
off |
6 miles |
4 miles |
6 miles |
off |
|
4 |
6 miles |
4 miles |
off |
6 miles |
4 miles |
6 miles |
off |
|
5 |
7 miles |
4 miles |
off |
6 miles |
4 miles |
7 miles |
off |
|
6 |
8 miles |
4 miles |
off |
6 miles |
4 miles |
8 miles |
off |
|
7 |
8 miles |
4 miles |
off |
7 miles |
off |
9 miles |
off |
|
8 |
8 miles |
4 miles |
off |
8 miles |
off |
10 - 11 miles |
off |
|
9 |
9 miles |
4 miles |
off |
8 miles |
off |
10-13 miles EVENT |
*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:
|
Option #1 |
Option #2 |
Option #3 |
Run 1 mile warmup
Repeat 8 times
Run ¼ at goal pace
rest with 10 squats
and 10 lunges / legRun 1 mile cooldown / stretch |
Run 1 mile at goal pace
Repeat 4 times
Run ½ mile at goal pace
rest with 20 squats
10 / lunges per legRun 1 mile cooldown |
Run or bike 5 minutes
Repeat 4-6 times
Run or bike 5 minutes
Leg press - 10-20 reps
Wood chopper Squats 20
½ squats - 20
WC Lunges 10/leg
side step squats - 20 |
Once you have the foundation of running thirty miles per week under your
belt, you are now ready to train at your goal mile time and distance for a
faster marathon. Usually Saturday and Sunday make the best days for your
longer run so Monday and Friday will be off days in order to recover and
prepare. The chart below is a 12 week plan for a Marathon:
12 Week Running Plan for Better Marathon Performance - Very Advanced
Runners
|
Wk |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 |
off |
8 miles |
5 miles |
6 miles |
off |
6 miles |
6 miles |
|
2 |
off |
8 miles |
6 miles |
6 miles |
off |
7 miles |
7 miles |
|
3 |
off |
9 miles |
6 miles |
6 miles |
off |
8 miles |
8 miles |
|
4 |
off |
9 miles |
6 miles |
6 miles |
off |
10 miles |
6 miles |
|
5 |
off |
10 miles |
6 miles |
6 miles |
off |
12 miles |
6 miles |
|
6 |
off |
11 miles |
6 miles |
6 miles |
off |
14 miles |
6 miles |
|
7 |
off |
12 miles |
6 miles |
6 miles |
off |
16 miles |
6 miles |
|
8 |
off |
12 miles |
6 miles |
6 miles |
off |
18 miles |
6 miles |
|
9 |
off |
12 miles |
6 miles |
6 miles |
off |
19 miles |
6 miles |
|
10 |
off |
10 miles |
6 miles |
6 miles |
off |
20 miles |
6 miles |
|
11 |
off |
8 miles |
6 miles |
6 miles |
off |
10 miles |
6 miles |
|
12 |
off |
6 miles |
6 miles |
off |
off |
2 miles |
marathon |
Goal paces
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 Certified Strength and Conditioning Specialist (CSCS) by
the National Strength and Conditioning Association. He specializes in military
and law enforcement fitness, particularly Special Operations units. Please feel
free to email him at
Stew@stewsmith.com with any comments or questions.
|
