The Walk/Run Program 2.0: Run for 60 Minutes Straight in 13 Weeks
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Runner : Harry Jerome, world's fastest man. By Charles, Norma M. By Burns, John, Runner's world. Runner's World advanced indoor exercise book. By Benyo, Richard. Provost, Rhonda. Runner's world complete book of women's running : the best advice to By Scott, Dagny. Runner's world guide to road racing : run your first or fastest 5-k By Neitz, Katie McDonald.
The runners' repair manual : a complete program for diagnosing and tr By Weisenfeld, Murry F. At this point, hundreds of people have followed it and every single one of them has reported zero injuries from their start into running.
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However, like most plans I wrote in the past, I have since come up with some additions that will make it better. That is what I present to you today.
The basic format for a beginning runner actually has two parts. The first part is ensuring our body is working correctly. There are a number of ways to do this. The first way is to look in the mirror and be honest about how much body fat you are carrying. The physics of running are staggering. Running creates an enormous amount of force on the landing phase — up to three times bodyweight for jogging. We take between 1, and 1, steps per kilometer while running, depending on our pace.
Is it any wonder why people get hurt? So the first part of Stage One is to do yourself a favor and start keeping a closer track of your food intake. The second part is to go find someone who knows both running and the FMS.
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Spending ten minutes to have an FMS screen done by someone who understands running can save you a lot of time and trouble later on. Something as simple as the amount of ankle dorsiflexion you have can make tremendous differences to your running. So let me tell you what happens. Because you lack adequate movement at the ankle, your body needs to find that extra range somewhere else.
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At 1,, steps per kilometer, that compensation can add up to a massive amount of potentially damaging movement being created in the wrong place. The top minds in movement all say the same thing — develop mobility, stability, and proprioception, then endurance, and finally add strength and power.
You can build mobility and stability concurrently while learning about how to run at the same time. I like to begin with sets of five minutes.
The Beginning Runner's Handbook: The Proven 13-Week Walk/Run Program
The first stage is thirty minutes total — jog one minute and walk four, repeated six times. Perform this three times per week. You will slowly increase your time jogging over weeks two through four, though your total workout time will remain thirty minutes. In week five, we start adding time to the intervals and push them out to ten minutes. Total workout time is also increased to forty minutes for weeks five through seven. And increase again.
The Beginning Runner's Handbook: The Proven week Walk/run Program - Ian MacNeill - Google книги
Now we extend out to an hour of total time. That gets us to the end of Stage One. The potential for injury can be compounded more if you are either overweight or carrying a high amount of muscle. The Golden Rule of Training is "to stay injury free so you can continue training".
While this sounds obvious, it can be hard to follow. If you are struggling with a particular training plan, either unable to complete the workouts, or the workouts leave you feeling wiped out, then it's probably better to change your plan than to continue on. It's far better to arrive at the start line slightly undertrained than burned out or injured. You may have to find a different plan, or modify the workouts in your existing plan, though the latter can be tricky.
Depending on how far through your training cycle you are, and how badly your suffering, the adjustment varies. Here are some possible modifications.
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It is quite possible to use one of these plans as an initial basis and then tweak it to your particular needs. There are trivial tweaks, such as doing the Long Run on a different day, to major changes. Changes such as swapping out runs that are not key workouts for cross training or rest can be done quite easily.
However, the more extensive the change, the more experience you need to understand the implications. I've added some notes on each plan where I believe modifications are advisable. The vast majority of these plans assume you're starting off from a low level of training. One of my Top 10 Marathon Training Mistakes is detraining between marathons. If you race a marathon every six months and your training pattern is to have a two month gap between finishing one race and starting doing your Long Runs for the next race, you will lose a disproportionate amount of your fitness.
Most of the plans shown here can easily be adapted this way. Simply ignore the weeks leading up to the first 16 mile Long Run , and start your training at that point for the next race. Different people will respond differently to any given training plan. Some people will respond well and become fitter, some will not be stressed enough and won't improve, while others will be stressed too much and become injured or unable to Supercompensate.