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Running Programme

  • 24-08-2007 8:26pm
    #1
    Closed Accounts Posts: 966 ✭✭✭


    Ok, first off, I wasn't sure which forum this was most suited to, athletics or fitness, so mods feel free to move it.

    So I've decided I'm going to make the most of the local athletics track and the Curragh - kinda fell off the fitness wagon a few months back - but don't have the time to join any clubs.

    I'm planning to do a bit of running 2-3 nights a week. Not training for any particular distance, just want to get myself up to a decent fitness level again.

    How do I go about designing a beginner(ish) running programme? Couch to track type of stuff here. I haven't put on any weight as such over the last while, I still walk and cycle everywhere, but I can feel myself getting unfit *if ya get me*.

    I've been reading up on interval running, tabata and pyramid sets etc - but it gets confusing and every other article contradicts the one before it.

    So, what would a kind of sample idea be? to get me started ...

    edit - by the way, does anyone here run/jog on the Curragh or forests nearby? Just out of interest.


Comments

  • Closed Accounts Posts: 19,986 ✭✭✭✭mikemac


    http://www.halhigdon.com/

    There are loads of free programmes there for all sorts of distances.
    I'm on Novice 2 program for a marathon.

    I don't know much about interval training or the other advanced techniques in your post. If you're a beginner maybe start into a straightforward program and worry about them after a few weeks.

    Also I think if you only go running 2-3 days a week you might find it hard to build up your progress. Maybe 3-4 days a week would be ideal


  • Registered Users, Registered Users 2 Posts: 6,754 ✭✭✭Odysseus


    I'm not being funny when I say this as I don't do the science stuff there are people better than me here, I only know what works for me and my style of running. Miciclo's advise about the HH format seems to be a popular choice, why not check it out. You don't seem to say what your running goals are apart from the not training for a particular distance, just fitness.

    The best I can say to you it go for a run that you want to do, do this for a few weeks, and start seeking improvements, with saying that best of luck with it.


  • Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    Although you say no particular distance you'd need to be a bit more specific.

    I could list 100 type of sessions here varying from sprint training to marathon. What you could aim for is 3k-5k type training. Miles with a fair bit on interval work thrown in which are a lot more fun that the monotony of only doing miles. You could use the track in Newbridge for your intervals. But first advice would be to get a more specific goal or target and then take it from there.

    As regards not having time to join a club, most clubs don't train as a group, you could do your own thing and meet up every so often for the club run at weekends for example.


  • Closed Accounts Posts: 1,819 ✭✭✭K!LL!@N


    I found the Couch to 5k program to be very good. If you're relatively fit, it may be a little easy at the start but if worked for me. There's also a podcast that accompanies this, it's quite useful if you have an mp3 player.

    I know you're not training for a particular goal but some kind of goal would be useful. 5k should be a pretty reasonable goal for you and one that will be achievable.

    Try and get proper runners, and be careful of injuries.
    You're probably likely to pick up a niggle or two along the way, just give them the proper rest if/when they happen.

    Good luck.

    Killian


  • Closed Accounts Posts: 966 ✭✭✭GerryRyan


    Yeah - the couch to 5k programme looks like the best option and, as you all said, I can focus on the advanced methods (intervals etc) when I'm in decent shape again.

    I know I said I wasn't training for any set distance, but I have some basic goals:

    Off the mark speed and/or acceleration (first 5-10m type thing)
    Basic endurance (not keeling over after 2-3 laps of the track)


    I want to get back in shape - but may as well do it right - thanks for the links, and I'll be gettiing back to you again, no doubt, for advice/tips.


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  • Closed Accounts Posts: 966 ✭✭✭GerryRyan


    Ok, just having a look at the first 2 weeks of the 5k programme:

    "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."

    "Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes."

    Not being smart, I said I'm out of shape, but that's nearly too easy going. I want to push myself a bit more, so any suggestions for an intermediate programme or something?

    Don't take this as a poster looking to be spoon-fed all the info, I'm searching myself for ideas. But suggestions would be appreciated.


  • Closed Accounts Posts: 1,819 ✭✭✭K!LL!@N


    I did say that the program might be a little easy at the start so you could probably skip a few weeks and jump in at a higher level.

    Killian


  • Closed Accounts Posts: 966 ✭✭✭GerryRyan


    Yeah - was just thinking that now.

    On the whole acceleration / off the mark training - I've found this page:

    http://www.brianmac.co.uk/speed.htm
    Just thought I'd pass it on.


  • Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    ThatGuy wrote:
    I know I said I wasn't training for any set distance, but I have some basic goals:

    Off the mark speed and/or acceleration (first 5-10m type thing)
    Basic endurance (not keeling over after 2-3 laps of the track)


    .

    If these are your goals then couch to 5km is not the way to go. More long sprints (400m) or middle distance (800-1500m) type training would be better suited.

    You need to be fit to train though so some basic conditioning work would help. I have just set a conditioning program for a 400m athlete who has been out of the game for a bit - 3 running days at present.

    Day 1 - 8 x 100m at comfortable pace with walk back recovery.
    Day 2 - 15m run at steady/fast pace
    Day 3 - 500 run-500jog-400run-400jog-300run-300jog-200run-200jog-100run-100jog

    This will continue for 6 weeks with constant loading each week to where you are nearly doing a double set of Day 3 by week 6. Then proper training begins, but this is geared towards this athlete and her needs, everyone is different. When the training cycle commences I always focus on intensity more so than quantity, building up endurance through speed.


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