WEEK 1
We will prepare your body for running through tempo strength exercises, which involves slower movements to expedite strength building, as well as incorporating a lot of single-sided exercises and core work. While it's crucial to be strong with both feet on the ground, running always involves only one foot on the ground at a time, so we need to train accordingly.
We'll start your running program with walk/run intervals, aiming to complete a 5K in this manner. This approach helps prevent injuries and avoids the dreaded fatigue that can make running unpleasant. For beginners, the running intervals will be 30 seconds, and for intermediate runners, 60 seconds, with walk breaks of 30 seconds. Beginners running workout is 17 mins total, intermediate running workout is 21 mins.
WEEK 2
This week, our training emphasis will be on the calves and lateral hip strengthening, which are both crucial muscle groups for runners. Strengthening these areas not only improves performance but also reduces the risk of injury. Additionally, we will continue to prioritize single-leg exercises. These exercises are essential as they mimic the one-legged stance of running, helping to build stability, balance, and strength in each leg independently. By focusing on these key muscle groups and movement patterns, we are setting you up for long-term success and enhancing your running efficiency and overall performance.
We continue to build endurance in the running portion. Beginners running workout is 19 mins, intermediate is 22 mins.
WEEK 3
We are introducing a combination of low-impact plyometric exercises and progressive calf and core strengthening routines. The low-impact plyometrics will help enhance your power and agility without putting excessive stress on your joints. Simultaneously, the progressive strengthening exercises for your calves and core will build a solid foundation of muscle endurance and stability, crucial for improving your overall running performance.
We continue to build endurance in the running portion. Beginners running workout is 20 mins, intermediate is 24 mins.
WEEK 4
As the demands of running increase, we emphasize eccentric calf and hip strength, which serve as your body's shock-absorbing superpowers. Eccentric exercises, involving muscle lengthening under tension, are crucial for impact absorption and joint protection.
We also target the hip flexors and the arch of the foot with various standing single-leg exercises. Strengthening the hip flexors improves stride efficiency and stability, while focusing on the foot's arch enhances overall foot mechanics and helps prevent injuries like plantar fasciitis.
These targeted exercises build a resilient lower body, better prepared for the stresses of running. Incorporating both eccentric and single-leg movements ensures your body can absorb impact, maintain alignment, and improve performance while reducing injury risk.
We continue to build endurance in the running portion. Beginners running workout is 19 mins, intermediate is 25 mins.
WEEK 5
We're increasing the volume of plyometric work to strengthen your lower body tendons, ensuring they remain resilient and powerful. Plyometric exercises, which involve explosive movements like jumps and bounds, are essential for developing tendon and muscle elasticity and power.
Additionally, we are focusing on strengthening the hamstrings and hips. Strong hamstrings stabilize the knee and generate running power, while strong hips improve posture, balance, and running mechanics. We'll incorporate targeted exercises and resistance band work to build muscle strength and flexibility.
This combination of increased plyometrics and focused strength training will enhance your running efficiency, reduce injury risk, and boost overall performance.
We continue to build endurance in the running portion. Beginners running workout is 21 mins, intermediate is 25 mins.
WEEK 6
We are incorporating adductor (groin) exercises into our core work, along with more challenging hip flexor strengthening. These additions will enhance your overall stability and power, crucial for improving running performance and preventing injuries.
We will also build on single-leg balance through fun, challenging, and accessible exercises. These activities not only improve balance but also enhance coordination and strength, ensuring that each leg can independently support and propel you efficiently during your runs.
We continue to build endurance in the running portion. Beginners running workout is 19 mins, intermediate is 25 mins.
SATURDAY, SEPTEMBER 14 YOU ARE INVITED TO RUN A VIRTUAL 5K WITH YOUR CLASSMATES AND LIZ!!
Instructor: Liz Joyce
