Running Guide Week 2
- Your beginner’s running plan
- Plus helping you run better
So hopefully you have had a chance to try last week’s running plan – fear not if you haven’t (it’s saved on the website).
Depending on how you found your first run will depend on how to take this week. If you struggle from the start, then consistency will be the key – the more you practice the better it will become.
It is important to vary your types of running to assist with this but we will cover that later.
Most importantly, I hope you enjoyed your run (and moreso as it gets easier).
This week’s plan is about improving endurance and still finding your bearings. I appreciate that this is new and slowly is definitely better to start.
Warmup: easy 5–10 minutes. You can walk if necessary or build up from an power walk into a run!
This run is all about escalating intensity so working at your own pace is vital.
It is based around a triangular stricter of running / resting.
Run one is 25 meters (just set the pace and get the breathing). This is followed by 25 metres of recovery jog.
Run two is 75–100 metres depending on how number one felt. This is followed by the same distance of a jog (or walk).
Run three is 50 metres at a lighter pace followed by 50 metre recovery.
If it helps, you can use lampposts to gauge the distance too.
^ those three complete ONE circuit of the plan.
The aim is to increase the speed with the sprints and keep the recovery jog at a consistent pace.
Regression: complete the circuit 3–4 times and walk as much as necessary between sprints.
Progression: complete the circuit 5–8 times depending on how you feel. The middle run should be at full intensity so the others become more challenging.
After you have finished your chosen circuit, I would recommend a 5–10 minute steady pace run (or brisk walk) followed by some basic stretches (as outlined in the free RYPT YouTube video)…
General Tip #2 technique
Running with “light feet” has improved my performance. By that, I mean landing with more weight towards the front of the foot than the heel!
The opposite would be a stomping movement whereby your feet waste energy with heavy transfers of weight everytime.
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