A Basic Training Plan to Suit All Runners
Both the Competitive and the Fitness Runners Will Benefit from This
Apr 26, 2009
Before the runner starts the training program, a physical exam by a qualified medical doctor is strongly advised to assure that the runner is reasonably healthy to undergo training.
The First Goal is to Run for Thirty Minutes Continuously
He should then start out by running every other day until his legs feel tired or start hurting, whichever occurs first. The first goal is to gradually build up the exercise tolerance to the point where he can jog or run slowly for thirty minutes continuously without pausing.
One Fast Run and One Long Run Every Week
An important feature of this exercise plan is the inclusion of one fast run and one long run every week. Besides these two runs, the other workouts should be planned as easy sessions where running is done at a slower pace. These shorter and easier sessions allow recovery to occur even during gentle exercise. These easier workouts may be skipped all together if the runner feels tired on that particularly day. Many runners put their fast runs on Wednesday and their long runs on Saturday or Sunday. During the fast runs, the runner should start out slowly and gradually increase the pace until she starts to feel uncomfortable, short of breath or when her leg muscles start hurting. She should then slow down until she recovers. When breathing, and running, feels easy again, she can gradually pick up the pace. This process is to go on repeatedly until her legs feel too heavy to run.
Recovery Following the Fast Run
The next step of the build-up involves the runner spending more time running fast and less time running slowly. The day following the fast workout should be a day of rest to completely recover. For most runners, the legs are still sore on this day anyway. On Friday and Saturday, the runner jogs slowly, and for a short time.
The Long Run of the Week
Sunday (for some runners, it's Saturday) is the day for the longest run of the week. Early in the runner's training, jogging for 30 minutes is enough. As time goes by, he has to gradually extend this running time to 60 minutes at least. This is extended each week to 90 minutes or more of gentle running. The pace should be slow enough for the runner to carry on a conversation (while running with company) or breathe easily (while running alone). The day following the long run should be another day of rest. Then the next day should be another session for slow jogging. The training cycle repeats itself.
Variations to the Basic Plan
This basic plan is modified in different ways to suit the short and long term goals of the runner. It can be turned into a training plan for 5 km, 10 km , a half marathon or even a marathon, depending on the runner's agenda. Variations can be introduced at different points, but the basic theme of having a good mix of hard and easy workouts stays the same.
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