Heroes of Tomorrow Fitness Center
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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:
________________________________________________________________________________________ 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.      
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Stew
Smith's published books can be found in major
bookstores and online retailers. They
include:
The Complete List of Stew Smith's eBooks:
General Fitness and Nutritional Guides for Everyone
The 90 Day Beginner Guide to Fitness
Reclaim Your Life - The Erin O'Neill Program
Veteran's Fitness - Baby Boomer and a Flat Stomach
The Diabetic Prevention Workout / Diet
The Special Forces Physical Fitness Workouts
Combat Conditioning Workout
Navy, Air Force, and Coast Guard OCS Workout
The Navy, Air Force, Marine Corp Bootcamp Workout
The Law Enforcement Physical Fitness Test Workouts
The FBI Academy / PFT Prep Workout
The FLETC Prep Workout - Ace the PEB
The State / Local Police Academy Workout
The Public Safety Diver Workout
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Some Titles Above available in Print Softcover Format
