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Are you thinking about designing your own running program? Good for you! Running plans are super helpful.  This is especially the case if are serious about reaching your full running potential.

But here is the bad news…

The topic of workout program design can be a complicated, mind-numbing, process.

So, it’s not surprising that scores of recreational runners have trouble when it comes to planning their running training program.  

That said, today I got you covered.

The Tenets of Good Running Program Design

Here is what a personalized running program should take into account:

·       Fitness level

·       Personality

·       Personal preferences

·       Training background and history

·       Schedule

·       Short term running goals

·       Long-term running goals

·       Ultimate fitness objective

5 Steps To Help You To Design Your Own Running Program

Step. 1 – Assess your Fitness and Health

Step. 2 Assess Your Time/Schedule

Step. 3 Set The Right Goals

Step. 4 Choose The Running Workouts

Running Workouts

·       Easy runs

·       Recovery run

·       Interval repeats

·       Ladder runs

·       Pyramid Runs

·       Progression runs

·       Tempo runs

·       Fartlek runs

·       Hill reps

·       Strides

·       Long runs

·       Negative splits

·       Yass0 800’s

Now some of these we have covered in my previous podcast.  However, as you can see we can make your session as varied and as fun as possible.

The Cross Training

Pick three days for cross training or active recovery.

During your rest and CT days,  keep your body moving without putting too much pressure on it.

This continuous pattern of training can help build the habit of daily exercise in your life while further improving your aerobic conditioning and muscular strength.

Here is a list of cross training sessions to consider:

·       Strength training

·       Swimming

·       Agility ladder training

·       Spinning

·       Yoga

·       Rowing

·       Pilates

·       Foam rolling

·       Walking.

Example of a Training Plan.

Beginner Runner Plan

·       Monday: 30- to 45-minute easy effort pace

·       Tuesday: Rest

·       Wednesday: 10 minute warm-up + 20-minute at tempo pace

·       Thursday: Cross train

·       Friday: Rest

·       Saturday: 60 minute at conversational pace

·       Sunday: Rest

Commit To Paper

Having trouble with the plan?

Dealing With Training Cycles

Enter Recovery Week

Step. 5 Choose a Weekly Workout Template

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