Get Running training plan: Week seven

You’re nearly there - you’re up to 25 minutes

Get Running Week 7 - Overview

Fri, Aug 1, 2014, 16:44

So, we are getting closer to the end now. That 30 minutes barrier is well within your grasp now. This week we run 25 minutes. Also, I’m going to show you some technique tips for taking the pressure off the legs when running. We take a little time to look at running surfaces too, showing you which surfaces are the best for the body to run on.

Most of us end up running on pathways and roadside, especially in the winter when we need to keep in areas that are well lit and safe. I’m often asked the question, what is the best surface to run on? In our video this week we look at treadmill, road, sand, grass, trail and give tips on where to run to reduce pressure on the legs. Check out the video for more details.

The heavier you hit the ground, the more force that is going up through the body, so anything we can do to be lighter on our feet is a bonus. If you can hear your feet banging off the road when you are running, that’s a sure sign you are putting a lot of force through legs. This week, I show you some simple technique tips to reduce that running impact on the body. The video gives you more details.

This time next week you will be planning your 30 minute run, so do everything you can this week to have your body prepared for the big one next week. Chat to you then. Best of luck.

 

WEEK SEVEN TRAINING PLAN

Homework 1 (Monday or Tuesday)

1) Warmup: Take a five-minute brisk walk

2) Run/walk session: 32 minutes made up of a fourteen-minute slow run followed by a two-minute walk. Repeat two times. (Run 14 minutes, walk 2 minutes, 2 times)

3) Cooldown and stretch: Five minute walk and three stretches

 

Homework 2 (Wednesday or Thursday)

1) Warmup: A five-minute brisk walk

2) Run/walk session: 30 minutes made up of an eight-minute slow run followed by a two-minute walk. Repeat this three times. (Run 8 minutes, Walk 2 minutes, 3 times)

3) Cooldown and stretch: Five-minute walk and three stretches

 

Homework 3 (Weekend)

1) Warmup: A five-minute brisk walk

2) Run/walk session: 30 minutes made up of a two-minute slow run followed by a three-minute walk followed by 25 minute slow run. (Run 2 minutes, Walk 3 minutes, run 25 minutes)

3) Cooldown and stretch: A five-minute walk and three stretches

 

Best of luck..