2 Week Training Sample:
- Strength Training
- Time: 00:30
Training Instructions
Stength and flexibility are important for any athlete. Do some easy stretching, hit the gym, work on increasing your flexibility. Light weights with lots of repetitions. Also, focus on your core muscles -- your abs and back.
As part of our Training Program we will send you some great resources.
Training Trip
* Strength & Flexibility Conditioning
Stength and flexibility are important for any athlete. Do some easy stretching, hit the gym, work on increasing your flexibility. Light weights with lots of repetitions. Don't try to 'Bulk Up'
Also, focus on your core muscles -- your abs and back.
Here are some good resources:
Strengthen your Core
Lower Body Stretch
Flexibility Workouts
- Regular Run
- Dist: 2.00 mi.
Training Instructions
These should be fun and be at a moderate to easy intensity level. That means you should be able to carry on a conversation easily and have a slightly elevated heart rate. Don't focus on how fast you are running it -- just go the distance!
Training Trip
Running Form
Proper running form reduces the probability of injury, conserves energy, and improves speed.
Sprinters use a different form than distance runners.
Elite distance runners typically hold their bodies erect, look ahead (not at the ground) and run from the hips.
The result is a smooth running motion with the shoulders and head moving parallel to the ground instead of bobbing up and down. Impact on the feet and shock to the knees and hips are reduced, because the foot impacts the ground with less force. Instead the heel or rear portion of the foot gently touches the ground, pushes the body forward, and lifts easily for the next stride.
Training Instructions
Go for a walk, a bike ride, or a swim. Anything that is keeping you active, loose, and is aerobic. Don't push yourself too hard as it's main purpose is to allow your body some recovery from the running during the week.
Training Trip
Stretching
Despite it's lightweight reputation, stretching is not just for yoga and pilates nuts - it's for the hard core athlete. Really. And it's just as important as a good pair of sneakers.
After a 5 -10 minute warm-up jog to get your muscles ready, do a thorough 10 - 15 minute stretch of all the muscle groups in your legs - that would include your hamstrings, quadriceps, calves, groin, and hip flexors. Stretch slowly, and never bounce. Hold each stretch for at least 30 seconds, and make sure you give equal attention to both legs.
You should also stretch after you run as part of your "cool down."
View some Flexibility Workouts
- Regular Run
- Dist: 2.00 mi.
Training Instructions
Second run of the week. These runs should be at a moderate intensity level. The run is shorter so see about trying a faster pace. Try to think quality when running this workout -- focus on your running form and feel your body going through the motion.
Training Trip
* Hydrate Yourself the Right Way
Practice sipping water or a sports drink about every 20 minutes during your long runs. If your run lasts an hour or less, there is no need to drink on the run. A combination of water and sports drink is best.
If you are running very long distances, consider wearing a water bottle belt or asking a family member or friend to give you fluids along the way.
Important: Drinking too much water can cause a dangerous condition called hyponatremia, so check with a health-care provider to ensure you are getting the proper level of hydration.
Read more about Hydration Strategies
- Road Cycling - Easy Training Ride
- Time: 00:45
Training Instructions
Be active! Cross Training means doing something active other than running. Go for bike ride or a walk!
Training Trip
Walking
Walking uses most of the same muscles as running, but at a lower intensity. Depending on the training level of the athlete, walking can be an effective cross training exercise.
Don't be afraid to walk!
Training Instructions
The long runs are scheduled on Sundays as people generally have more time to dedicate on the weekends. These runs should be taken the same way as your Normal Runs If you can't converse comfortably then you are probably going to fast...
Training Trip
Prevention of Running Injuries
Running injuries are very specific due to the repetitive nature of the sport. Injuries are caused either by the bodies own intrinsic factors or by external extrinsic factors.
The body works on a closed chain system when running i.e. when the foot is in contact with the ground the forces and mechanics transmit along the leg to the spine. This is repeated every step and means if anywhere along this chain is out of line then potential injuries can happen.
Read more @ SportsInjuryClinic.com
- Strength Training
- Time: 00:30
Training Instructions
Stength and flexibility are important for any athlete. Do some easy stretching, hit the gym, work on increasing your flexibility. Light weights with lots of repetitions. Also, focus on your core muscles -- your abs and back.
As part of our Training Program we will send you some great resources.
Training Trip
Core Training
Core training involves training the lower back, oblique and abdominal muscles (those muscles at the core of the body just above the waist) to keep the runner upright and vertical during the entire run. Elite distance runners typically run with the upper body in a vertical position using the core muscles and running from the hips and thighs.
Core muscles do not receive much training during running, typically various weight or special exercises are done at other times (such as on non-running days) to strengthen the core.
"Plank" exercises (plank, side plank, back plank, dog) are one popular form of these exercises. The body is supported on the toes and the elbows (or hands, similar to a push-up) in the plank, and kept in that position for up to a minute. Variations have the athlete raise a leg, raise a leg and hold it up, or pump the hips.
Side planks support the body on the side of one foot and a hand or elbow on the same side of the body. Leg raises, bicycle motions and other motions can make this more challenging.
The goal of these exercises are to use the body's weight and a horizontal position (face down, face up, or sideways) to strengthen all the muscles involved in keeping the body in a straight line from head to toe. No extra weights are typically used, instead the positions are held for longer and longer periods of time.
- Regular Run
- Dist: 2.50 mi.
Training Instructions
These should be fun and be at a moderate to easy intensity level. That means you should be able to carry on a conversation easily and have a slightly elevated heart rate. Don't focus on how fast you are running it -- just go the distance!
Training Instructions
Go for a walk, a bike ride, or a swim. Anything that is keeping you active, loose, and is aerobic. Don't push yourself too hard as it's main purpose is to allow your body some recovery from the running during the week.
Training Trip
Motivation
Ok, you are two weeks into this 18 week program! You should be starting to feel that you're getting a schedule going and starting to feel good about this program!
Don't feel that you're doing this program alone. Visit our Training Groups and Discussion Forums to see where other runners are in this program!
Try these tips to stay motivated:
* Power Up! If you are running at the end of the day it could be low-blood sugar causing your motivational woes. A performance snack can help you get into this! Try a Power Bar!
* Mental -- Maybe you're just mentally tired from the day. Try concentrating on the great feeling that will course through you after your workout! Just get going!
* Not Fun -- Let's admit it, not all workout days are fun. Think of the ways you can get through the tough parts. Find a running partner, or download some new tunes, or mix up your running route to keep you interested while you're sweating out there!
Have other tips for runners? Post them on our Discussion Forum!
- Regular Run
- Dist: 2.00 mi.
Training Instructions
Second run of the week. These runs should be at a moderate intensity level. The run is shorter so see about trying a faster pace. Try to think quality when running this workout -- focus on your running form and feel your body going through the motion.
Training Trip
* Training & Nutrition
Eat a balanced diet throughout your training. Your diet should emphasize whole grains, fresh fruits and vegetables, protein-rich foods, and healthy fats. Choose healthy foods and snacks to fuel your body.
Do not attempt to go on a low-carb diet while you are training for Race Day. Remember: Carbs = Fuel for your Training.
If you exercise for more than 60 minutes (which you will do many times during your training), you should consume 100 to 300 calories every hour. Experiment with sports drinks, gels, and energy bars to find something that works for you.
- Road Cycling - Easy Training Ride
- Time: 00:45
Training Instructions
Be active! Cross Training means doing something active other than running. Go for bike ride or a walk!
Training Instructions
The long runs are scheduled on Sundays as people generally have more time to dedicate on the weekends. These runs should be taken the same way as your Normal Runs If you can't converse comfortably then you are probably going to fast...
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