It is very important
for long term success in running that you don’t train too hard. Even
though running hard is the best way to improve, it isn’t realistic
for most people who have a life, job and family. Training hard
leaves you without the energy to maintain your normal schedule.
How do you know if you are training to hard?
- You dread your next run
- You can’t carry on a
conversation while you run
- You are always sore
- The run seems to last forever
- You are out of breath
- You use your arms too much
- You don’t settle into a rhythm
- The person you run with is
talking and you can’t listen
- You constantly want a drink
- You’d give $100 if you could
walk
The great thing about running is
there’s no penalty for walking, it actually can make your overall
time better. You need to throw your ego out the window and listen to
your body. Kids are great examples of how to run. They run until
they feel like walking, then walk until they feel like running, and
so on. Pretty soon, they are able to sustain a moderate pace.
When you decide it is time to run hard, make it for a short distance
or time. Make sure you know the difference between the interval days
when you whole intent is to improve your pace and your easy days
that are working on your aerobic base.
It is very important now that you are used to the impact of running
that you spend your time running easy for longer periods of time to
help develop your aerobic base. With a good aerobic base, you will
be able to deliver oxygen better, making distance running more
comfortable. Also, a side benefit, as you run longer and easier you
will be able to burn fat, and who doesn’t want to do that.
The first thing that happens when you run too hard is you feel
uncomfortable and time stops. Because distance running is aerobic
and rhythmic, you need to stay in a comfortable pace while training.
As your body gets better at running, you will speed up naturally.
This isn’t a NO PAIN, NO GAIN program. A good running program is one
you stick with.
If you have questions, feel free to contact me at 472-3254 or by
email at paul@runtex.com.
|
Week 8 |
Walkers |
First Timers |
Runners |
|
Tuesday |
60
minute walk with 2 min hard/2min easy pattern after a 10
minute warm-up. |
10 min warm up,(2 min run at date pace /
2 min rest) x 5, 10 minute cooldown |
10
min easy warm up then (2 min @ date pace/2 min rest)x8
10 min cool down jog |
|
Wednesday |
30
min easy walk |
45
min walk or easy jog |
45
min recovery run |
|
Thursday |
10
min warm up, 20 min hard, 10 min cool down walk |
rest |
rest |
|
Friday |
30
minutes easy walk |
10
min warm up
1 min hard/1 min easy x 10
10 min cooldown |
15
min warm up
(1 min hard/1 min easy) X 15,
10 min cooldown |
|
Saturday |
rest |
rest |
rest |
|
Sunday |
6
mile walk or 10K |
7
mile run or 10K |
8
mile run or 10K |
|
Monday |
45
minute easy walk |
30
min recovery jog/walk |
30
min recovery run |
|
