For those of us who are used to the convenience of a commercial gym, home workouts can seem (for a variety of reasons) a foreign and challenging experience.
If you have relied on the unique environment and huge variety of equipment to keep you motivated at your gym, working out in the living room can seem like a bit of a drag.
Further, many of you may be unsure how to approach fitness when…
It’s that time of year and whether you’re embarking on the start of your running career via a beginners group or training for your first (or hundreth) marathon, a plan of some sort is a good idea to have...
There are millions of plans out there, literally millions and picking the correct one is often a case of trial and error. But in reality, all plans follow the same process, so why not follow this step by step guide to writing your own?
1. Pick your Goal (and make it realistic!)
Training Plans by their very nature are taking your towards something. A defined goal is an absolute. Remember to include not just your target race but also any defined time goals (eg a sub five hour marathon) if you have them. You don’t need to define a time if it’s your first (or you’re returning to running after a break). To finish can be sufficient.
Most importantly when defining your goal, make it realistic. There is no point defining a sub hour 10k in six weeks time if your parkrun PB is currently 45 minutes.
2. Define how many times a week you want to run
The general consensus is three times a week (or more) to improve and remember to build recovery into your schedule. The number of runs a week will be dictated by your goal and how injury prone you are, as well as how much time you have in your schedule to dedicate to running. As a general consensus, three to five times a week is sufficient.
3. Pick (and mix) your sessions
Variety is the spice of life so once you can run consistently for 30 minutes it pays to include faster sessions such as speedwork, fartlek and hill reps in your training. This is especially important if you want to run faster. Remember to throw hills into your sessions when you can. Running hills increased leg strength and introduces variety which can help reduce injury risk. That’s why #HillsAreFriends.
4. The 10% rule.
This is possibly the most important point to keep in mind. In order for the body to improve in strength and endurance it must be tested. This is called the overload principle. If you don’t test it enough, you don’t improve. If you test it too much, injury may result. It’s a fine balance, so general guidlines state that you must either work on speed or distance in one session and do not increase intensity or duration by more than 10% in any one go.
What does that mean in real life?
a) Keep your speedwork short (total speedwork should equal no more than 10% to 15% of weekly mileage) and make sure you warm up and cool down around each speedwork session.
b) When increasing duration, do not increase your distance by more than 10%. So, if your long slow run is currently 5 miles, your next increment would be an addition of half a mile (10% of 5 miles).
5. Throw in some cross training
Sure, running is about cardio but it is also about strength (which is often sorely overlooked). So, for one to two sessions a week include yoga, pilates, olympic lifting, cross fit, spinning, swimming or other core sessions.
6. Monitor and review
Your plan is flexible. It’s a guide NOT a bible. I’ve seen countless runners inflict injury on themselves by insisting on following their plan to the ‘nth degree without listening to their bodies. Likewise, I’ve seen others give up when their plan is not challenging enough to keep them motivated. So, keep a record and review every couple of weeks.
7. Other points to consider
i) Make each session count. To keep junk miles at bay, make sure each session has a purpose and you know what you want to achieve out of that particular session.
ii) Run with Friends. Misery loves company right ;o). Running with others will help you stick to the plan and untimately achieve that goal.
