What is the running training plan?

We all know that no matter what we do, if we can carry out it according to a plan, we can achieve twice the result with half the effort, and our entire goal will not be confused. The same is true for running training. If we can plan our daily life trajectory reasonably, it will not be disrupted. The running training plan is very important. If you can have a good plan, you can get good results. Let us understand what kind of running training plan is more reasonable.

Running training plan:

Phase 1: Foundational period

10% speed training 15% strength training

This stage emphasizes easy running, but don't confuse it with general fitness jogging. This is a period for you to build a foundation by gradually increasing your running distance and increasing speed and strength training.

Key Exercises

Endurance: The core purpose of long-distance running training is "Long-distance running teaches your body to run more efficiently." Depending on your goal, gradually increase the distance to 5 to 10 miles (about 8 to 16 kilometers). Pace: Just enough to hold a conversation comfortably.

Speed ​​training: Strides, mini tempo runs. After one or two easy runs, do eight to 10 20- to 30-second sprints. In the last few weeks of this phase, add 10 to 15 minutes of sprinting slower than half-marathon pace during one of your practice runs. This is to push you a little, otherwise you may not be able to handle the increased speed in the next phase. Strength: Do weight training two or three times a week, focusing on strengthening the running muscle groups (hamstrings, quadriceps, calves, glutes).

Phase 2: Preparation

60% endurance training 15% speed training 25% strength training

The preparation period means strengthening your body for the fast runs that are coming up. You will continue to build endurance through long distances, but some of the easy running days will be replaced with tempo runs or hill intervals.

Key Exercises

Endurance: Long-distance running training. Depending on the distance of the race, increase the distance of long-distance running training to about 6 to 15 miles (about 10 to 24 kilometers), and continue to build or maintain endurance pace: half-marathon pace or slightly faster speed, or 10-level exertion intensity of about 7-8. You can use 10K pace to do long-distance repeated runs (about 1,200 meters), alternating with tempo runs to help the body prepare for fast running. Speed ​​training: Tempo runs or long-distance repeated runs.

Tempo runs train your system to use lactic acid, rather than letting it build up and tax your body, and they develop your muscle endurance and strengthen your connective tissue. Strength: Hill training. "Hills are by far the best strength training for runners." This is key, because slopes are great for running, and they apply muscle force equivalent to weight training. Run hard, but don't push yourself. Also, cut back on gym visits to once a week, or just work your upper body.

Phase 3: Peak

40% endurance training 50% speed training 10% strength training

There is only one goal in this phase: gradually increase your training intensity, but at the same time reduce your total training volume (km/h) by 10%.

Key Exercises

Endurance: Long-distance running training. Depending on the race goal, use shorter long-distance running than in the early stage to maintain endurance. For example, if the distance is increased to 14 miles in the early stage, you can run 10 miles at this time. As the race day approaches, gradually shorten it. Speed: Speed ​​training twice a week dominates this stage. In addition, you can also choose a shorter race as a warm-up. The first speed training is mainly short and fast intervals, such as 400M and 800M interval runs at 5K pace.

The second one will focus on tempo runs and long repeats. Strength: Replace one speed session with a hill session every three weeks to maintain strength. You can continue strength training once a week with the same weights and volume; or, put it aside until after the race.

Taking the above three-stage training plan as the principle of running training, and carrying out periodic exercises throughout the year or season, I believe that those who practice it will have a qualitative improvement in running and competitive ability. I also wish all friends who love running can achieve the goal of health and happiness through hard work.

The above content is the running training plan. It is said that there is no order without rules. Things without plans will make our lives a mess. We should try to make certain plans for everything we do. If we want to achieve the goal of running training, a running training plan is crucial, but we must strictly follow and adhere to it to achieve the ideal effect.