Training
8 Week 5K Workout Schedule for Beginners
This program starts out with one minute runs separated by some walking breaks and gradually increases the intensity until you're running 5k without any breaks by the end of the program. Each week of this program consists of 3 training days and each day begins with a 5 minute warm-up, followed by a 30 minute workout and then a 5 minute cool-down for a total of 40 minutes each day.
4 Week 1 Mile Workout Schedule for Beginners
This program is designed for the beginning runner or the runner who's just getting back into running. It starts out slow with mostly walking and gradually increases the intensity until you're running 1 mile by the end of the program without any breaks. Each week consists of 3 days of training and each training day begins with a 5 minute warm-up, followed by the 10 minute workout, and ends with a 5 minute cool-down for a total of 20 minutes each day.
Week 1: 45 sec. of running alternated with 2 min. of walking; repeat x4
Week 2: 90 sec. of running alternated with 90 sec. of walking; repeat x4
Week 3: 2 min. 15 sec. of running alt. with 45 sec. of walking; repeat x4
Week 4: Day 1: 4 min. 30 sec. run, 45 sec. walk, repeat x2 Day 2: 6:15 min. run, 45 sec. walk, 3 min. run Day 3: one 10 min. run.
Personal Running Trainer 8 Weeks to 5K, www.personalrunningtrainer.com
8 Week Training Schedule for Advanced Runners
Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 50 to 60 minutes.
Interval workouts (IW): This is a good workout to do on a track. After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So 4 x 400 would be four hard 400s, with a 400 m recovery in between.
Wednesday and Saturday runs: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. If you're running outside and not sure about distances, you can figure out the mileage by using sites such as MapMyRun. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace, and finish with 5 to 10 minutes cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement. Fridays are a good day for rest because you just did a speed workout on Thursday and you have your longest run of the week tomorrow.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.
Note: You can switch days to accommodate your schedule. Just make sure you don't do two intense speed workouts (IW and tempo) two days in a row.
Running Tips for Beginners
Improving your running form can help you run quicker, more efficiently, and with less stress on your body. Follow these tips to work on perfecting your running form.Look Ahead: Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.
Don't be a toe runner or a heel-striker: If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.
Keep Hands at Your Waist: Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Ironically, you may actually get more tired by holding your arms that way and you'll start to feel tightness and tension in your shoulders and neck.
Relax Your Hands: As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.
Check Your Posture: Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.
Relax Your Shoulders, Too: Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.
Rotate Arms from the Shoulder: Your arms should swing back and forth from your shoulder joint, not your elbow joint.
Don't Bounce: Try to keep your stride low to the ground and focus on quick turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.
Keep Arms at Your Side: Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it.
About.com Running and Jogging. Tips for Proper Running Form. http://running.about.com/od/howtorun/tp/runningform.htm
