Monday: Rest or Easy
Tuesday: Medium
Wednesday: EASY RUN
Thursday: Hard – Fartlek workouts: Today you’ll be running a modified version of a typical Fartlek. Something to keep in mind during this workout is that you just need to up the ante enough to make you tired, but not exhausted. The important thing is to finish the workout. Just because it’s a “hard” workout doesn’t mean that you need to go all out. This is where learning pace is important.
Beginner – Walk for 5 minutes, run for 10 minutes, walk for 2 minutes, run for 10 minutes, walk for 3 minutes. Stretch
Purpose – See Above
Intermediate - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, run for 5 minutes, walk for 1 minute, run for 10 minutes, walk for 5 minutes. Stretch
Purpose - See Above.
Endurance – Walk for 2 minutes, Run for 15 minutes, walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 10 minutes, walk for 5 minutes. Stretch
Purpose - See Above.
Elete - Walk for 2 minutes, Run for 10 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, Run for 5 minutes, walk for 2 minutes, run for 5 minutes, walk for 5 minutes. Stretch
Purpose - See Above.
Alternate - Indoor Bike for 60 minutes. After 10 minutes, do 4 x 2 minutes ”hard” then 2 minutes ”recovery”; then do 5 minutes “hard” then 5 minutes ”recovery”; then do 5 x 1 minute “hard” followed by 1 minute “recovery”; Last 10 minutes “cool down”. Stretch.
Purpose - This is a typical fartlek workout.
Friday: Rest or Easy
Saturday: MEDIUM
Sunday: Hard
Monday: Rest or Easy
Tuesday: Medium
Wednesday: EASY RUN – Generally speaking Saturdays and Sundays are your hardest workouts, This is just the beginning though, so we will need to take it easy and build a base.
Beginner – Walk for 30 minutes
Purpose – You are just starting, so you need to get your body moving.
Intermediate - Walk for 5 minutes, Run for 20 minutes, walk for 5 minutes. Stretch
Purpose - Again, with the New Year, just get the body moving.
Endurance – Walk for 5 minutes, Run for 30 minutes, walk for 5 minutes. Stretch
Purpose - Same as intermediate. You should have some base before attempting.
Elete - Walk for 2 minutes, Run for 20 minutes, 5x 100m strides. cool down for 5 minutes. Stretch
Purpose - This is an Easy day, so no pickups durring your run.
Alternate - Indoor Bike for 30 minutes. Lift mild to no weights at 10 reps each (no leg workout)
Purpose - Getting the cardiovascular system a workout. Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.
Thursday: Hard
Friday: Rest or Easy
Saturday: MEDIUM
Sunday: Hard
Friday: EASY RUN – Generally speaking Saturdays and Sundays are your hardest workouts, This is just the beginning though, so we will need to take it easy and build a base.
Beginner – Walk for 30 minutes
Purpose – You are just starting, so you need to get your body moving.
Intermediate - Walk for 5 minutes, Run for 20 minutes, walk for 5 minutes. Stretch
Purpose - Again, with the New Year, just get the body moving.
Endurance – Walk for 5 minutes, Run for 30 minutes, walk for 5 minutes. Stretch
Purpose - Same as intermediate. You should have some base before attempting.
Elete - Walk for 2 minutes, Run for 20 minutes, 5x 100m strides. cool down for 5 minutes. Stretch
Purpose - This is an Easy day, so no pickups durring your run.
Alternate - Indoor Bike for 30 minutes. Lift mild to no weights at 10 reps each (no leg workout)
Purpose - Getting the cardiovascular system a workout. Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.
Saturday: MEDIUM
Beginner – Walk for 10 minutes, run for 10 minutes, walk for 5 minutes. Stretch
Purpose – Your walk should progressively get faster over the 10 minute period. Run at your pace. The 5 minute walk should be fast to start with and then get slower toward the end of your 5 minutes. This is to build a base for later runs.
Intermediate - Walk for 2 minutes, Run for 25 minutes, walk for 3 minutes. Stretch
Purpose - Building a base for later runs.
Endurance – Walk for 2 minutes, Run for 33 minutes, walk for 5 minutes. Stretch
Purpose - Base building.
Elete - Walk for 2 minutes, Run for 20 minutes, 5x 100m strides. cool down for 5 minutes. Stretch
Purpose - Similar to the easy day, but up the ante a notch. Base builder.
Alternate - Indoor Bike for 30 minutes. Lift mild to no weights at 10 reps each (no leg workout)
Purpose - Getting the cardiovascular system a workout. Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.
Sunday: MEDIUM (Same as Saturday)
Beginner – Walk for 10 minutes, run for 10 minutes, walk for 5 minutes. Stretch
Purpose – Your walk should progressively get faster over the 10 minute period. Run at your pace. The 5 minute walk should be fast to start with and then get slower toward the end of your 5 minutes. This is to build a base for later runs.
Intermediate - Walk for 2 minutes, Run for 25 minutes, walk for 3 minutes. Stretch
Purpose - Building a base for later runs.
Endurance – Walk for 2 minutes, Run for 33 minutes, walk for 5 minutes. Stretch
Purpose - Base building.
Elete - Walk for 2 minutes, Run for 20 minutes, 5x 100m strides. cool down for 5 minutes. Stretch
Purpose - Similar to the easy day, but up the ante a notch. Base builder.
Alternate - Indoor Bike for 30 minutes. Lift mild to no weights at 10 reps each (no leg workout)
Purpose - Getting the cardiovascular system a workout. Staying indoors during bad weather may be somewhat beneficial especially if daylight is limited.
Happy New Year from everyone at www.gripandhammer.com. We all have New Year’s resolutions, but the problem is to keep them up once you’ve started them. Better yet, “STARTING” is the key issue here and then keeping the resolution going. So remember to keep things exciting for yourself and find out early on what works for “you”. My resolution for this year is to hopefully help you get better and be better as a runner. I may not know all the answers to your needs, but I surprise myself sometimes, so ask away!
As the days, weeks and months unfold, I’ll be providing random workouts and a workout regimen. The problem is that all of us have different goals in mind and our levels will change over time. So if you’re a beginner now, you may become an intermediate runner within a couple of months. It all depends on how your body adapts to the workouts and your current condition. If you stay all year at a beginner level, there’s nothing wrong with that either. Just be sure that you’re doing the workouts and eventually things will improve.
My goals for you over the coming year is for you to stay healthy and injury free. Although I can’t promise that will happen, I will do my best though. Again, please see a doctor before attempting to do these workouts. Also, a doctor will be able to guide you and possibly tell you want kind of category you should be running in (if at all). The good news is that I will also try to supply an “Alternate” workout or as most athletes know it as “cross-training”.
Cross-training is a wonderful thing. There are several reasons why cross-training is so important. One, it gives your body a rest from the normal stresses of just running. Two, it gives your mind a rest and gives it a chance to concentrate on something new. So when you get back into running, your mind is fresh and ready to run. Third, even though you are resting from running, you are still working out and keeping your conditioning up. Most athletes will incorporate cross-training into there weekly workouts, especially in the off season.
